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Leg Raise

LEG RAISE

Taken from Dave Draper's book, Brother Iron, Sister Steel

The leg raise can be performed on the floor, or off a flat or ten percent inclined bench. They are tougher than crunches, working more of the lower ab, groin area and hip-flexors. They also present antagonism to the hips and lower back if attention to your body mechanics, positioning and form is not acute. According to your readiness, I suggest you extend your arms totally forward and place your hands comfortably under your tailbone. This platform and counter-posing, upper-body muscle action relieves if not entirely eliminates low-back pressure, as will bending the legs slightly at the knees. Now you can rep out with only the abdominals and hip-flexors crying out in muscle-building pain.

The action starts with the greatest intensity from the floor or bench as your extended legs are slowly and laboriously lifted to a near overhead, thigh-perpendicular position. Up and down with a moderate pace governed by the good struggle, you are applying yourself to a classic favorite that’s awkwardness diminishes as the workouts go by and you enjoy their benefits. (I sound like I’m selling them by the pound and today is the last day before they go bad.)

Your reps may not exceed ten or twelve as the hip-flexors and muscles of the groin region seldom bear direct resistance. They’ll be sore tomorrow; don’t freak. Once I thought I had appendicitis, another time a hernia. Turned out to be a rep too many on a muscle too weak.