라이브러리로시작 
끝 
운동 라이브러리
Leg Raise
A lying straight-leg raise that loads the lower abdominal region and hip flexors through a long lever, with no equipment required.
복근맨몸Hip flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두복횡근
장비
맨몸
패턴
Hip flexion
준비 자세
- 01Lie flat on your back on a mat with legs extended and together.
- 02Place your hands at your sides or under your hips for support.
- 03Press your lower back toward the floor and brace your trunk.
- 04Point your toes and keep a slight bend in the knees if hamstrings are tight.
수행
- 01Exhale and raise both legs together until they are roughly vertical.
- 02Keep the knees at the same slight bend throughout the lift.
- 03Lower the legs slowly until the heels hover just above the floor.
- 04Pause briefly at the bottom without letting the lower back arch, then repeat.
체크포인트
- -Lower back stays pressed down, especially near the bottom.
- -Both legs move together at the same speed.
- -Heels never rest on the floor between reps.
- -Head and shoulders stay relaxed on the mat.
흔한 실수
- -Arching the lower back as the legs descend.
- -Swinging the legs up with momentum.
- -Bending the knees more at the hard part of the rep.
- -Holding the breath instead of exhaling on the raise.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 controlled reps.
- -Shorten the lowering range or bend the knees if the lower back lifts off the floor.
- -Progress to hanging leg raises once 15 strict floor reps are easy.