Weighted Hanging Leg-Hip Raise

Muscles

Target

* Rectus Abdominis

Synergists

* Iliopsoas
* Tensor Fasciae Latae
* Pectineus
* Sartorius
* Adductor Longus
* Adductor Brevis
* Obliques

Dynamic Stabilizer

* Rectus Femoris

Instructions

Preparation

Place weight between ankles or use no weight. Grasp and hang from high bar.

Execution

Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat.

Comments

Exercise can be performed without added weight until more resistance is needed.
Rectus Abdominis and Obliques only dynamically contract only if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only isometrically contract to stabilize the pelvis and waist during hip flexion. It may be necessary to completely flex the hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth. Also Weighted Hanging Leg Raise.

Source: exrx.net