December 2008 Exercise of the Month
Hanging Leg Raise
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Start out by grasping the handles or bar from the top of the squat rack or anything that allows your feet not to touch the ground during the exercise.
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Now raise your knees upward as you bend at the waist so the knees come up towards your chest and then lower back down in a control manner (remember to not allow the body to swing between reps).
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If this exercise is too easy another variation that can be done is a straight leg variation in which you raise the legs straight up as high as you can as the waist bends to bring the legs up towards the bar as you keep your legs straight.
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Demonstrators:
Dana Hughes
Mary Beth Marley |
The Hanging Leg Raise is utilized to increase strength in the following areas:
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Rectus Abdominis
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Obliques
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Iliopsoas
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Tensor Fasciae Latae
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Sartorius
Rationale Behind Utilization of Hanging Leg Raise
This is an excellent exercise to increase one’s level of core strength; however any untrained athletes should not do it before developing a moderate level of core strength and stability. Both of these variations of the hanging leg raise will provide a great deal of core development as long as they are done correctly which will help in many facets of skating from air position, jumping ability, skating ability and so on. Remember, when starting this exercise, every individual should begin with the knees to chest variation first and then progress to the straight-legged variation.
