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운동 라이브러리
Incline Leg Hip Raise (Leg Straight)
A straight leg raise with hip lift performed on an incline bench, where the head-up angle keeps tension on the lower abs through the entire range.
복근맨몸Hip flexion with pelvic curl
주동근
복직근
협응근
고관절 굴곡근복사근전완
장비
맨몸
패턴
Hip flexion with pelvic curl
준비 자세
- 01Set a bench to a 30 to 45 degree incline.
- 02Lie back with your head at the top and grip the bench behind your head.
- 03Lock the knees and point the legs down the slope.
- 04Press the lower back toward the pad and set a light brace.
수행
- 01Raise the straight legs until they point at the ceiling.
- 02Curl the pelvis up, lifting the hips off the pad so the feet drive higher.
- 03Pause with the hips lifted and the lower abs fully shortened.
- 04Lower the hips back to the pad, then the legs down the slope under control.
체크포인트
- -Knees stay locked through both the raise and the hip lift.
- -The hips clearly leave the pad at the top of every rep.
- -The legs stop short of resting at the bottom to keep tension.
- -The grip anchors the torso; the arms do not yank the body up.
흔한 실수
- -Swinging the legs up and using the bounce to lift the hips.
- -Arching the lower back off the pad at the bottom of the range.
- -Skipping the hip lift and only raising the legs.
- -Bending the knees to shorten the lever when tired.
프로그래밍 노트
- -Use 3 sets of 8 to 15 reps; steepen the incline to progress.
- -Start on a shallow incline and add angle before adding ankle weight.
- -A good bridge between lying leg hip raises and the hanging version.