Weighted Vertical Leg Raise (on parallel bars)
The Weighted Vertical Leg Raise (on parallel bars) primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Brachialis, External Obliques, Latissimus Dorsi, Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rectus Abdominis, Rectus Femoris, Trapezius (Lower), 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 Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Stand between parallel bars and place weight between ankles. Grip bar on each side with overhand grip. Lift body off floor and balance body upright with arms and legs positioned straight. Execution: Raise legs by flexing hips and knees until thighs are just past parallel to floor. Return until hips and knees are extended. Repeat. Comments: This exercise is alternative toVertical Leg Raisewhen apparatus is not available, orHanging Leg Raisewhen high bar is not available or too low to allow for adequate leg clearance. 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 Vertical Leg-Hip Raiseon parallel bars.
Alternative Exercises
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