Vertical Leg Raise
Target Muscle
Secondary Muscles
Equipment
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.
Pro Tip
Controlled Movement: 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. Breathing: 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. Avoid Overextension: 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