Weighted Lying Leg Raise

Weighted Lying Leg Raise

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Sit on end of bench. Place weight between feet. Lie supine on bench. Grasp bench on each side behind head for support.

Execution

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

Comments

Exercise can be performed without added weight until more resistance is needed (see Lying Leg Raise). Knees may be kept extended throughout leg raise to increase intensity.

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; see Weighted Incline Leg-Hip Raise. Exercise can be performed without added weight until more resistance is needed. Also see Spot Reduction Myth and Lower Ab Myth.


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