HIP
FLEXION - STRAIGHT LEG RAISE
CORRECT FORM
1) Lie on your
back as shown.
2) From this
position, raise one leg up in the air while keeping your back completely
straight. Do NOT arch your back up off the floor/mat/table. Your
pelvis should stay on the table. Bend only at the hip joint.
Also keep your
knee straight as well. Hold 2-3 seconds and slowly lower under control
3) Inhale as
you lower the leg. Exhale as you raise the leg.
4) Additionally,
you can attach weights to your legs around the ankles to increase
the resistance.
MUSCLES
USED
SAFETY CONSIDERATIONS/PRECAUTIONS
The main safety
consideration for this exercise is to keep the lower back and abdomen
flat on the table. It is a common mistake to lift the entire pelvis
upward in an effort to lift the leg up higher. Doing this will expose
your lumbar spine to injury.
EFFECTIVENESS
Performing hip
flexion in this manner is a good exercise to maintain full range-of-motion
at the hip joint in flexion and to use the amount of hamstring range
that you have.
For many, these
muscles are inherently very weak and it is a good idea to train
them. Considering the massive amount of work the opposite muscles
(gluteals) get,
it is important not to neglect the hip flexors.
This will not
however, lead to very much in the way of muscle strength or mass gains.
It IS a good way to "tone" the hip flexors.
HELPFUL WITH TRAINING FOR
Everyday life. Any sport which requires good hip range-of motion (i.e.
kicking sports, running sports). |
