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운동 라이브러리
Lying Leg Raise Flat Bench
A lying leg raise performed on a flat bench that trains the lower abdominals and hip flexors through a long range.
복근맨몸Hip flexion
주동근
복직근
협응근
고관절 굴곡근복사근
장비
맨몸
패턴
Hip flexion
준비 자세
- 01Lie on your back along a flat bench.
- 02Grip the bench beside the head or under the pad.
- 03Extend the legs straight, heels just off the bench end.
- 04Press the lower back gently toward the bench.
수행
- 01Raise the legs together until vertical over the hips.
- 02Curl the pelvis slightly up at the top.
- 03Lower the legs slowly toward parallel with the floor.
- 04Stop before the lower back arches, then repeat.
체크포인트
- -The lower back stays in contact with the bench.
- -Legs stay straight or slightly bent, knees fixed.
- -The pelvis tucks at the top of each rep.
- -Movement is slow and controlled in both directions.
흔한 실수
- -Arching the lower back as the legs drop.
- -Swinging the legs and using momentum.
- -Bending the knees more on every rep to cheat.
- -Holding the breath through the whole set.
프로그래밍 노트
- -Use 3 sets of 10 to 20 controlled reps.
- -Slow the lowering phase to 3 seconds to increase difficulty.
- -Progress to hanging leg raises once bench raises feel easy.