Supported Leg Raises

Introduction

Supported Leg Raises are a highly effective core exercise that primarily targets the lower abdominal muscles while also engaging the hip flexors and stabilizing muscles of the lower back. This exercise is performed by lying on a bench or mat with your back supported and your legs extended, then raising your legs towards the ceiling while keeping them straight or slightly bent. Supported Leg Raises are particularly beneficial for individuals looking to enhance their core strength, improve pelvic stability, and develop a more defined abdominal region. By incorporating this exercise into your routine, you can achieve a balanced and strong core, which is essential for overall functional fitness and injury prevention.

Execution

How to Perform Supported Leg Raises

Setup

1. Find a vertical leg raise station or a captain's chair at your gym. These typically have padded back and arm supports.
2. Position yourself in the station, ensuring your back is firmly against the back pad.
3. Grip the handles or arm supports to stabilize your upper body.
4. Allow your legs to hang straight down, keeping them together. This is your starting position.

Execution

1. Engage your core by tightening your abdominal muscles.
2. Slowly raise your legs by flexing at the hips, keeping them straight or slightly bent at the knees.
3. Continue to lift your legs until they are parallel to the ground or as high as you can comfortably go.
4. Pause briefly at the top of the movement, ensuring you maintain control and tension in your core.
5. Slowly lower your legs back to the starting position in a controlled manner.

Finishing

1. Complete the desired number of repetitions.
2. Carefully step out of the station, ensuring you maintain balance and control.
3. Take a moment to stretch your hip flexors and lower back if needed.