What muscles does Vertical Leg Raise work?

Primary: Iliopsoas. Secondary: Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae. Stabilizers: Brachialis, External Obliques, Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Trapezius (Lower).

What equipment do I need for Vertical Leg Raise?

Vertical Leg Raise is a bodyweight exercise that requires no equipment.

How do I perform Vertical Leg Raise?

Preparation: Position forearms on padded parallel bars with hands on handles, and back on vertical pad. Execution: Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips. Return until hips and knees are extended. Repeat. Comments: Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise. Also known as Vertical Knee Raise. Also seeSpot Reduction MythandLower Ab Myth.

Vertical Leg Raise

The Vertical Leg Raise primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the Brachialis, External Obliques, Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, Rectus Abdominis, Rectus Femoris, Trapezius (Lower). It is a bodyweight isolation exercise at intermediate difficulty.

A bodyweight isolation pull exercise targeting the Iliopsoas.

Equipment	Bodyweight
Difficulty	Intermediate
Type	Isolation
Movement	Flexion
Force	Pull
Laterality	Bilateral
Primary	Iliopsoas
Secondary	Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae

Muscles Worked

Front

Back

Primary Secondary Stabilizer

Instructions

Preparation: Position forearms on padded parallel bars with hands on handles, and back on vertical pad. Execution: Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips. Return until hips and knees are extended. Repeat. Comments: Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise. Also known as Vertical Knee Raise. Also seeSpot Reduction MythandLower Ab Myth.

Vertical Leg Raise

Muscles Worked

Primary Muscles

Secondary Muscles

Stabilizer Muscles

Instructions

Alternative Exercises

Cable Lying Leg Raise (on bench)

Cable Lying Straight Leg Raise

Cable Standing Leg Raise

Hanging Straight Leg Raise

Incline Leg Raise

Incline Straight Leg Raise

Lever Hip Flexion

Lever Vertical Leg Raise

Lying Leg Raise (on bench)

Lying Leg Raise (on floor)