The same overhead-barbell seated alternating leg raise demonstrated with a female athlete, training lower abs and hip flexors with an overhead stability demand.
복근바벨Hip flexion
시작
끝
주동근
복직근고관절 굴곡근
협응근
전면 삼각근대퇴사두복사근
장비
바벨
패턴
Hip flexion
준비 자세
01Sit on the edge of a flat bench with a technique bar or empty bar pressed overhead.
02Grip just outside the shoulders and stack the bar over the ears.
03Extend both legs forward with heels resting lightly on the floor.
04Sit tall, brace the trunk, and lock the elbows.
수행
01Lift one straight leg as high as possible without leaning back.
02Lower it slowly while the bar stays fixed overhead.
03Alternate legs with a smooth, even cadence.
04Finish the set with the same tall posture you started with.
체크포인트
-The bar remains vertical over the shoulders on every rep.
-The pelvis stays level; no hiking one hip to lift the leg higher.
-The knee of the moving leg stays extended.
-Torso height does not shrink as the set fatigues.
흔한 실수
-Rocking the torso backward to assist the leg lift.
-Letting the bar tip forward as the shoulders tire.
-Rushing the alternation so the legs swing rather than lift.
-Choosing a bar too heavy to hold still, which caps the ab work.
프로그래밍 노트
-Use 2 to 3 sets of 8 to 12 raises per leg with a light or technique bar.
-A 15 lb technique bar is the right starting implement for most.
-Progress with tempo or seated-time under the bar rather than load.
