Sled Leg Hip Raise (ab coaster)
The Sled Leg Hip Raise (ab coaster) primarily works the Rectus Abdominis, with secondary activation of the External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Latissimus Dorsi, Pectoralis Major (Sternal), Posterior Deltoid, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Straddle machine facing handles. Grasp handles on each side and place forearms on pads. Place shins on padded sled with knees forward and feet hanging off of back end. Sit back toward heels without bending over. Execution: Slide forward and up by pulling knees up high. Deliberately attempt to flex waist in a "C" shape. Return sled down and back arching spine in opposite direction while keeping hips bent. Repeat. Comments: If low back does flex near top of motion, abdominal muscles may only beisometricallyinvolved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Sled pad can beturned to either sideto emphasize Obliques. SeeSpot Reduction Myth.
Alternative Exercises
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