Incline leg haises

Soieus

Short Leg And Tensor Fascia Lata Pain

Gluteus medius

Performing leg flutters

Lie on an incline bench and grip the bars or handles:

• Inhale and raise the legs to horizontal, then raise the pelvis, rolling the spine up as if trying to bring the knees to the head.

This exercise first works the iliopsoas, tensor fascia lata, and rectus femoris of the quadriceps when raising the legs. Then it works the abdominal core and contracts mainly the Infraumbilical portion of the rectus abdominis when raising the pelvis and rolling up the spine.

Performing leg flutters

Greater trochanter Rectus abdominis External oblique

Gluteus medius

Soieus

Gastrocnemius, medial head Biceps femoris, short head Semimembranosus

Biceps femoris, long head Quadriceps, vastus lateralis Semllendinosus-Fascia lata, Iliotibial band

Quadriceps, rectus femoris Tensor fascia lata Adductor magnus

Gluteus maximus %

Extensor cllgitorum longus: Peroneus longus Tibialis anterior

Comment: This is an excellent exercise if you have trouble feeling the work on the lower abdominal muscles. Given the difficulty of the exercise, beginners should start with the bench only slightly inclined.

3] Pelvis in posterior tilt

[2] Pelvis in neutral Position

[3] Pelvis in anterior tilt

3] Pelvis in posterior tilt

[2] Pelvis in neutral Position

[3] Pelvis in anterior tilt

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