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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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