Leg Raise

Muscles Leg Raise Works

Main muscleLie on your back, lift your legs up, and gently curl your pelvis upward. The main muscle driving this movement is your rectus abdominis. Your abs contract to roll your pelvis up and tighten your lower abs.

Supporting muscles장요근은 다리를 들어 올리는 움직임을 보조하고, 복사근은 몸통이 좌우로 흔들리지 않도록 잡아줘요.

How it should feel다리가 올라오면서 꼬리뼈가 살짝 말릴 때 아랫배가 쥐어짜이듯 조여지는 느낌이에요. 다리를 내릴 때도 허리가 뜨지 않도록 복부 긴장이 유지되어야 해요.

Signs you're off허리가 바닥에서 뜨거나 다리를 흔들어 올리면 복근보다 고관절과 반동을 쓰는 신호예요. 목과 어깨에 힘이 들어가면 상체 긴장이 과한 상태일 수 있어요.

Remember this다리를 드는 것보다 꼬리뼈를 살짝 말아 아랫배를 조인다는 느낌으로 천천히 올리세요.

Muscles used

• Rectus abdoministhe front abs, commonly called the six-pack
• Hip flexorsmuscles at the front of the hip that help lift the thigh
• Obliquesside abs running from the ribs toward the pelvis

Setting Up for Leg Raise

Setup orderLay down a long mat

• Mat

  Set it like thisLay down a Mat long enough to reach from your head to your hips when you lie down.

  How to checkWhen lying down, your back and buttocks must be on the Mat, and the Mat must not slide on the floor.

Watch out forThe Mat is short, so Avoid starting with your back or buttocks touch the floor.

Stance for Leg Raise

Foot widthLie on your back on the mat, with both feet together and ready to lift your legs.

Where your weight goesKeep your back and hips on the mat, and lightly support your body with your hands.

Upper body positionPlace your hands under your hips or beside your body.

Why it mattersIf your hand or body position is unstable, your lower back may lift as you lower your legs.

How to Grip for Leg Raise

Grip typeDo not hold any handles or equipment; place both hands on the floor beside your hips.

Grip widthPlace both hands in the same position on the left and right sides of your hips.

How hard to gripPlace your whole palms on the floor, and do not let your wrists bend.

The Key Point for Leg Raise

Lift your legs while engaging your abdominal muscles, and lower them only until your lower back lifts too high.

Think of it like thisThe feeling of controlling the legs with the lower abdomen

Before the fixWhen lowering my legs, my lower back lifts up too much, or I shake my legs to lift them.

After the fixI feel tension in my lower abdomen, and my legs are slowly controlled.