Vertical Leg Raise
Step by step
How to perform
- Grip the handles of the station firmly, keeping your elbows bent and your shoulders relaxed.
- Slowly raise your legs, keeping them straight and together, until they are at a 90-degree angle to your torso.
- Hold this position for a second, focusing on contracting your abdominal muscles.
- Gradually lower your legs back to the starting position, ensuring you maintain control throughout the movement to avoid swinging. Repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Vertical Leg Raise is a highly effective core exercise that targets the lower abs, hip flexors, and obliques, helping to improve abdominal strength and stability. It is suitable for both beginners and advanced fitness enthusiasts as it can be modified to match different fitness levels. Individuals may want to incorporate this exercise into their routine to enhance core strength, improve balance, and aid in the performance of other physical activities.
Coaching cues
Form tips
A common mistake is swinging the legs or using momentum to perform the exercise. This not only reduces the effectiveness of the exercise but can also lead to injury. Ensure to lift and lower your legs in a slow and controlled manner, focusing on engaging the core muscles.
Breathe out as you lift your legs and breathe in as you lower them. Proper breathing helps in maintaining core tension, which is vital for this exercise.
Do not lower your legs past the point where you can keep your lower back against the bench or mat. Overextending can strain your lower back and reduce the effectiveness
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