Home Gym ExercisesSide Double-Leg Raise, Lying
(3.22)
through 9 votes
through 9 votes
| muscles: | Obliques , Adductors , Abductors |
|---|---|
| auxiliary muscles: | Lower Back , Rectus Abdominis , Glutes |
| required: | Doable Without Equipment And Weights |
| optional: | Fitness Mat, Weight Cuffs |
| fitness level: | Easy |
| exercise type: | Strength - isometric |
| Variations available (7) |
General And Specifics
- this exercise is similar to the side leg raise with one leg, but it also demands balance and a strong core
Starting Position
- lay down sideways on the floor or a fitness mat
- make sure that you are in a stable position by laying the lower arm below your head and placing the top hand in front of your body
- stretch out the legs
- the lower leg has contact to the floor, the other one lies on it
Correct Execution
- brace core and hips
- push the legs together and lift both of them simultaneously
- you can also just lift one leg at first and let the other one follow (less training for the adductors)
- keep the back upright
- hold the final position for a bit
- lower the legs again
- several reps, then switch sides
tip for the workout
- to impede the exercise, use weight cuffs