Weighted Seated Leg Raise
The Weighted Seated 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 External Obliques, Rectus Abdominis, Rectus Femoris. 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 External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
Instructions
- Preparation: Sit on edge of bench with legs extended to floor. Place weight between ankles. Grasp edge of bench. Lean torso back and balance bodyweight on edge of bench. Execution: Raise legs by flexing hips and knees while pulling torso slightly forward to maintain balance. Return by extending hips and knees and lean torso back to counter balance. Repeat. Comments: Heels may make contact with floor to maintain balance at bottom of movement. 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. Exercise can be performed without added weight until more resistance is needed (SeeSeated Leg Raisewithout weight). Also known as Weighted Knee Tuck across bench. Also seeSpot Reduction MythandLower Ab Myth.
Alternative Exercises
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