라이브러리로시작 
끝 
운동 라이브러리
Bottoms-Up
A lying leg raise finished with a hip lift that drives the feet toward the ceiling, targeting the lower region of the abs with a posterior pelvic tilt.
복근맨몸Hip flexion with pelvic tilt
주동근
복직근
협응근
고관절 굴곡근복사근
장비
맨몸
패턴
Hip flexion with pelvic tilt
준비 자세
- 01Lie flat on your back with legs extended and arms at your sides.
- 02Press the palms into the floor for balance.
- 03Tuck the chin slightly and set the ribs down.
- 04Start with the legs together and heels just off the floor.
수행
- 01Raise the straight legs until they point at the ceiling.
- 02From there, curl the pelvis up and lift the hips off the floor, pushing the feet straight upward.
- 03Lower the hips back to the floor under control.
- 04Lower the legs toward the start without letting the lower back arch.
체크포인트
- -The hip lift is a controlled curl of the pelvis, not a kick or bounce.
- -Legs stay near vertical during the hip lift phase.
- -Lower back stays flat on the floor as the legs lower.
- -Arms press down for balance without shoving the body upward.
흔한 실수
- -Swinging the legs to generate momentum for the hip lift.
- -Rolling onto the neck instead of lifting only the hips and lower back.
- -Dropping the legs fast and arching the lumbar spine.
- -Cutting the range short and skipping the pelvic curl entirely.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 strict reps.
- -If the straight-leg version is too hard, bend the knees and build up to full lockout.
- -Progress toward hanging leg hip raises once floor reps are easy and strict.