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운동 라이브러리
Lying Leg-Hip Raise
A floor leg raise finished with a hip lift off the mat, adding a posterior pelvic tilt that targets the lower abs harder than a leg raise alone.
복근맨몸Hip flexion with posterior pelvic tilt
주동근
복직근
협응근
고관절 굴곡근복사근복횡근
장비
맨몸
패턴
Hip flexion with posterior pelvic tilt
준비 자세
- 01Lie flat on your back with legs extended and together.
- 02Place your hands at your sides or under your hips, palms down.
- 03Press your lower back toward the mat and brace.
- 04Keep the head and shoulders relaxed on the floor.
수행
- 01Raise both legs together until they point at the ceiling.
- 02From vertical, curl the hips off the floor, pushing the feet straight upward.
- 03Lower the hips back to the mat under control.
- 04Lower the legs slowly until the heels hover above the floor, then repeat.
체크포인트
- -The hip lift is a curl of the pelvis, not a kick of the legs.
- -Feet travel straight up toward the ceiling, not back overhead.
- -Lower back never arches off the mat during the leg descent.
- -Neck and shoulders stay relaxed throughout.
흔한 실수
- -Using leg swing momentum to bounce the hips up.
- -Throwing the feet backward over the face instead of upward.
- -Dropping the hips and legs quickly instead of lowering them.
- -Arching the lumbar spine at the bottom of the rep.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 12 controlled reps.
- -Master the leg raise alone before adding the hip lift.
- -Progress to the hanging leg-hip raise once floor reps are strict and easy.