• View
• Edit
• History
• Print

Gironda Leg Raise

The Vince Gironda Leg Raise with Wicked Modifications

First off, you need to accept some facts. The leg raise is not a "pure" abdominal movement, no matter how you look at it or perform it. It simply isn't possible to eliminate the use of the hip flexors or the frontal quads...although you can minimize their action by good positioning.

Lie on the floor, exercise mat, bench or abdominal bench. Place your hands in one of two positions - either at your sides by your hips, with palms flat on the floor,

OR

do what I prefer and place them flat on the floor underneath your hips or buttocks. (Although somewhat easier, it also makes keeping the back pressed to the floor easier and safer for your back.)

When doing the Gironda Leg Raise or ANY abdominal movement where you are supine...it is critical that you keep your lower back pressed firmly to the floor or as close to that position as you can manage. It achieves two things - it minimizes the contribution of the hip flexors and safely minimizes the leverage induced stress to your lower back. It is also critical that your forcibly exhale through pursed lips...for the reasons mentioned above in the Frog Crunch exercise...it heightens the contraction of the rectus abdominus, compresses the diaphragm and shortens the distance between the ribcage and pubis...which is the natural function of the abs.

Gironda recommends pressing the head into the board or pressing down on the floor, or even resting the top of the head against a wall. I disagree with any of these positions and here's why...it simply introduces a stress to your neck and head that is unnecessary. The Wicked modification here is to place the chin as close to the chest as possible and to slightly crunch forward, forming a very shallow "V" shape. This cuts down the ROM a bit...but it makes keeping the back pressed to the floor easier, eliminates unnecessary strain on the neck and heightens the contraction. How can you lose?

When beginning the movement, point the toes firmly and maintain this pointed posture. It really doesn't matter if the legs are kept rigidly straight or you allow just a touch of flex at the knee...but do keep the toes pointed.

Inhale while lying straight out in the beginning position with the hands on the floor or underneath the hips. Now simultaneously exhale, raise the head and shoulders up very slightly, point the toes and raise the legs as high as possible by muscle action only...do this somewhat slowly to avoid using momentum. (MAKE SURE TO PRESS THE LOWER BACK TO THE FLOOR - or the hip flexors will usurp the action.) Raise as high as possible...this will vary depending upon your limb length, flexibility and strength. There is really no reason to go beyond a positon where the legs are perpendicular to the torso...but some may wish to extend beyond that angle. (Gironda advocated going as far as possible.) Some (like myself) may only be able to reach a 45 or 50 degree position. Hold for a two count if you wish and lower the legs to the floor. Completely relax the abdomen and then repeat. As in the Frog Crunch, high reps are unnecessary, 3-4 x 12 will get the job done, if the reps are QUALITY reps.