Pro Leg Curl
Pro Leg Curl
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Correct form for hanging leg raises?
Using a captain's chair, what is the correct form for leg raises? I've been doing two sets of 10, knees bent, lower back pressed into the back pad, lifting to just above a 90 degree angle. (I do understand straightening the legs will make it more difficult...legs straight or bent isn't the issue so much)
Now I'm seeing to bring the pelvis (curl forward) when raising to target the abs, I thought that was what you WEREN'T supposed to do and that the back was to remain stationary. I also see keep legs straight and raise as high as possible, etc.
I'd like to be doing these correctly since I'm doing them...I've checked youtube and even the "pros" there show different forms.
TIA
Leg raises don't really work abdominal muscles. It feels like they do, but, they are actually working a hip muscle called the Iliopsoas . The only way it will actually work the rectus abdominus is if you do bring your pelvis up and forward to create the flexion necessary to dynamically contract the rectus abdominus..
Here's a link on why it doesn't work without waist flexion..
http://www.exrx.net/WeightTraining/Myths.html#anchor7441959
and, here's a link showing how to do it in a way that works the abdominal muscles.
http://www.exrx.net/WeightExercises/RectusAbdominis/WtHangingLegHipRaise.html
If you have a lot of trouble bringing your pelvis up and forward, you may want to start with a different abdominal exercise.
Here's a list of different ones and more info about them.
http://www.exrx.net/Lists/ExList/WaistWt.html#anchor172895