Weighted Incline Leg Raise
The Weighted Incline 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), Posterior Deltoid, Rectus Abdominis, Rectus Femoris, Teres Major, Triceps (Long Head). It is a none isolation exercise at intermediate difficulty.
The Weighted Incline Leg Raise is an intermediate isolation exercise, following a flexion movement pattern. It primarily targets the Iliopsoas, with secondary engagement of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none isolation pull exercise targeting the Iliopsoas.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Iliopsoas |
| Secondary | Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Iliopsoas is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Brachialis, External Obliques, Latissimus Dorsi, and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on incline board.
- Place weight between feet or use no weight.
- Lie supine on incline board with torso elevated.
- Grasp feet hooks or sides of board for support.
Execution
- Raise legs by flexing hips and knees until hips are completely flexed.
- 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; seeWeighted Incline Leg-Hip Raise.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas) and can be substituted based on your equipment or variation preferences.
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