Suspended Leg Raises (Dip Machine)

Performance Description
  1. Position the body to face away from dip machine.
  2. Step back and up into the foot platforms.
  3. Grab both handles and lift the feet off the platforms. The body should now be suspended in a straight line.
  4. Keeping the legs straight, lift them up in front of the body until they are parallel with the ground. Inhale throughout this motion.
  5. Lower the legs back down to the starting position while exhaling.
  6. Repeat steps 4-5.
Primary Muscle(s)
Abdominals (Rectus Abdominis)
Abdominals (Rectus Abdominis: Lower Aspect)
Secondary Muscle(s)
Abdominals (Rectus Abdominis: Upper Aspect)
Hips (Iliopsoas: Iliacus)
Hips (Iliopsoas: Psoas Major)
Hips (Iliopsoas: Psoas Minor)
Hips (Tensor Fascia Lata)
Obliques (External Oblique)
Thighs (Quadriceps: Rectus Femoris)
Triceps (Triceps Brachii: Lateral Head)
Triceps (Triceps Brachii: Long Head)
Triceps (Triceps Brachii: Medial Head)
Tertiary Muscle(s)
Forearms (Extensor: Carpi Radialis Brevis)
Forearms (Extensor: Carpi Radialis Longus)
Forearms (Extensor: Carpi Ulnaris)
Forearms (Extensor: Digiti Minimi)
Forearms (Extensor: Digitorum)
Forearms (Extensor: Pollicis Brevis)
Forearms (Extensor: Pollicis Longus)
Forearms (Flexor: Carpi Radialis)
Forearms (Flexor: Carpi Ulnaris)
Forearms (Flexor: Digitorum Profundus)
Forearms (Flexor: Digitorum Superficialis)
Forearms (Flexor: Pollicis Longus)
Lower Back (Spinal Erectors: Erector Spinae)
Further Clarification

This is a fairly advanced exercise that requires a great amount of focus and concentration. With the body suspensed above the ground, more emphasis is placed on the triceps to support the body's weight and this make breathing more critical. At the peak of the exercise, breathing can be troublesome because the lifting of the legs toward the chest slightly compressing the rib cage.

Things To Look Out For

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.

Exercise Position(s)
Parallel Bars / Dip Machine
Considered An Exercise In The Following Categories