Leg Raises (Dip Machine)
Performance Description
- With both feet still on the assisting steps, position your back firmly against the vertical pad.
- Firmly grip the hand grips while positioning the elbows at a 90 degree angle.
- Push your body firmly against the vertical pad with your arms.
- Carefully remove your feet from the assisting steps. You should now be suspended in the air.
- Slowly raise legs up (keeping them straight) until they are nearly perpendicular to the ground, exhaling throughout the movement.
- Slowly lower legs back down until they are perpendicular with the ground, inhaling throughout the movement.
- Repeat steps 5 to 6.
Primary Muscle(s)
Abdominals (Rectus Abdominis: Lower Aspect)
Secondary Muscle(s)
Abdominals (Rectus Abdominis)
Hips (Iliopsoas: Psoas Major)
Hips (Iliopsoas: Psoas Minor)
Obliques (External Oblique)
Obliques (Internal Oblique)
Tertiary Muscle(s)
Abdominals (Rectus Abdominis: Upper Aspect)
Hips (Tensor Fascia Lata)
Lower Back (Spinal Erectors: Erector Spinae)
Thighs (Quadriceps: Rectus Femoris)
Things To Look Out For
Even with the additional support of the vertical pad, this exercise can strain on the lower back. It is recommended to stretch the lower back before and after this exercise.
Vertebra compression is a common problem that can arise at the bottom motion of this exercise. Be sure to control the lowering motion so that your legs don't swing behind you. Doing so will greatly reduce the chance of injury.
Level
Beginner
Exercise Variations
Considered An Exercise In The Following Categories