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Leg raise


The leg raise is a strength training exercise which targets the iliopsoas (the interior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.

The lying leg raise is done by lying on the floor on the back. It is done without apparatus except possibly cushions or weights for added resistance.

Practitioners generally caution to keep the lower back in contact with the floor and place hands to sides or under lower back for support.

Due to leverage, the hardest portion of a supine (lying) leg raise is generally the first part when the legs are on the floor, as this is when the femur is parallel with the earth and perpendicular to the pull of gravity.

A seated leg raise is halfway between a lying raise and a hanging/suspended/tractioned one. They are done seated on an elevated surface. Usually the hands are placed on the surface (or arm rests) and bear some of the body's weight to lessen the weight borne on the buttocks and increase abdominal recruitment.

Leg raises can also be performed hanging onto an overhead bar. These are known as hanging leg raises and are more challenging than lying leg raises.

They can also be performed on other apparati such as dip bars and captain's chairs, which also involve the torso being suspended in the air, except that the stress through the arms is different.

This variation of leg raise allows the pelvis to freely rotate. It is generally the more difficult variation for the abdominal muscles due to having to support the pelvic weight as opposed to simply stabilizing its alignment.

Alongside this however, it is also potentially the easiest to use bad form on, because users may use a swinging motion to 'cheat' by building up momentum. If the abs are not properly engaged, the spine can easily hyperextend and go into anterior pelvic tilt. It should be going into posterior pelvic tilt if the movement is being done to target the rectus abdominis.


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Wikipedia

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