Vertical Leg Raise

Body region

• Core
• Legs

Muscles

Main

• Rectus Abdominis
• Iliopsoas

Helps

• External Oblique
• Internal Oblique
• Tensor Fasciae Latae
• Rectus Femoris

Holds

• Pectoralis Major
• Trapezius
• Latissimus Dorsi
• Triceps

Equipment

• Dip Bars

Technique

1. Support yourself on a captain's chair or parallel bars with straight arms or forearms on the pads.
2. Let the legs hang straight and press the shoulders down.
3. Keeping the legs straight, raise them until they are parallel to the floor or higher.
4. Lower slowly back to the hang.

Cues

• Squeeze the legs together and point the toes.
• Tilt the pelvis up at the top.

Common mistakes

• Swinging the legs up and letting them drop.
• Arching the lower back at the start.

Alternatives

• Vertical Knee Raise
• Hanging Leg Raise