How To Do Leg Lowers
Leg Lowers is a great exercise to target the abdominal area with primary emphasis on the rectus abdominis or the outer area of the core section.
It also engages the transverse abdominis, the serratus muscles and hip flexors.
Leg Lowers can build strength in the lower abdominal area which is crucial when performing overhead lifts or exercises that require pulling from the floor.
This is an important exercise for rock climbers who regularly place their body in unusual positions and experience frequent shifts in body weight.
Leg Lowers How To
- Lie on your back with your legs straightened out and feet together. Tuck your hands behind your lower back. Raise your shoulders slightly off the floor.
- Take a deep breath, exhale then contract your abdominals by pulling your upper abs toward your rib cage. Raise your legs straight up to a 90 degree angle by flexing your hip flexors.
- Resist the weight of your legs as you return to starting position.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
When performing Leg Lowers, keep your arms and legs as straight as possible to engage the abdominals even more.
In order to maintain constant tension on the abdominals, do not rest your legs and arms on the floor upon return to starting position.
Focus more on the quality of rep execution than the number of reps performed.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a