Grasp an overhead bar with a shoulder width grip. Legs are hanging
below with knees slightly bent. Engage
the transversus abdominis with an abdominal
Keeping your legs together, slowly raise your feet upward in an
they are level with your hips.
Slowly lower your legs to the starting position. Do not hold your
Analysis: The double leg raise exercise does
not directly work the abdominal muscles isotonically. Movement
at the hip joint primarily working the hip flexor muscles.
Abdominal muscles are engaged to stabilize the pelvis and protect
back. Hanging double legs raises should not be performed unless
the client has sufficient abdominal strength to stabilize the
and protect the low back.
Bending the knees to 90 degrees to perform this exercise will decrease
the intensity by shortening the resistance lever length.
Performing the exercise too quickly. Perform the exercise slowly
with controlled movement.
Holding your breath. Breath out and tighten the abs during the
exertion of the exercise.
Performing the exercise without stabilizing the pelvis.
Primary muscles worked:
Hip Flexors and isometric Rectus Abdominis
working to stabilize the pelvis. There is some concentric Rectus
Abdominis muscle involvement to move the pelvis toward the chest.
Variations: You can hold a dumbbell between
your feet or a medicine ball between your knees to add resistance
You can decrease the resistance by bending your knees to 90 degrees.
You can also raise your knees to one side of your body, with a pelvic
tilt and lateral flexion to emphasize the internal