Lying Leg Raise (on bench)

Classification

Instructions

Preparation

Lie supine on bench. Place hands under lower buttock on each side to support pelvis.

Execution

Raise legs by flexing hips and knees until thighs are completely flexed. Return until hips and knees are extended. Repeat.

Comments

Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise. Also see Spot Reduction Myth and Lower Ab Myth.

Easier

To decrease intensity, perform exercise on floor and allow heels to make contact with floor each repetition.

• on floor

Harder

Perform on incline board or perform with knees straight to increase resistance. Knees can also be raised to shoulders to dynamically involve Rectus Abdominis. Exercise can also be performed with added weight.

• Incline Leg Raise
• Straight Leg Raise
• Lying Leg-Hip Raise
• Weighted Lying Leg Raise

Muscles

Target

• Iliopsoas

Synergists

• Tensor Fasciae Latae
• Pectineus
• Sartorius
• Adductor Longus
• Adductor Brevis

Stabilizers

• Rectus Abdominis
• Obliques
• Quadriceps

Dynamic Stabilizers

• Rectus Femoris