Dip Leg Raise A Padded Stool Supported
Dip Leg Raise A Padded Stool Supported Exercise Description
This bodyweight leg raise is performed on a dip/leg-raise station with padded forearm supports. It trains hip flexion while your trunk stays stable, targeting the rectus abdominis with assistance from the hip flexors (iliopsoas and rectus femoris) and obliques as stabilizers. Proper scapular depression and a slight posterior pelvic tilt help direct the effort to the abdominal wall rather than the lower back. The movement pattern is controlled: lift the legs by flexing at the hips, then lower without swinging. It’s an efficient vertical core exercise when you can maintain neutral alignment, steady bracing, and smooth motion.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Abdominis, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Dip Leg Raise A Padded Stool Supported Exercise
‘- Stand between the pads, step up, and place forearms firmly on the padded supports; grip the handles.
– Stack shoulders over elbows; depress and lightly retract the scapulae (shoulders “down and back”). Keep neck neutral.
– Brace the abdominal wall as if preparing for a cough; ribs stacked over pelvis.
– Let legs hang together with a slight posterior pelvic tilt (gently “tuck” the tailbone). Avoid arching the low back.
– Exhale and flex the hips to raise the legs. Use bent knees for control or straight legs if you can stay stable.
– Lift to about hip height or slightly above without losing bracing or shrugging the shoulders.
– Pause briefly at the top; keep motion smooth and controlled.
– Inhale as you lower the legs under control until hips return to neutral.
– Stop any swing before initiating the next repetition.
– Throughout, keep forearms vertical, grip steady, and avoid using momentum.
Dip Leg Raise A Padded Stool Supported Tips
‘- Place forearms firmly on the pads and maintain a steady grip on the handles.
– Stack shoulders directly over elbows and keep forearms vertical for support.
– Depress and lightly retract your shoulder blades to keep the shoulders “down and back.”
– Keep your neck neutral and avoid jutting the head forward.
– Brace your abdominal wall as if preparing for a cough, with ribs stacked over the pelvis.
– Let the legs hang together with a gentle posterior pelvic tilt and avoid arching the lower back.
– Lift the legs by flexing at the hips while keeping your trunk stable and braced.
– Use bent knees if it helps you stay more controlled; use straight legs only if you can remain stable.
– Raise the legs to about hip height or slightly above without shrugging the shoulders or losing tension.
– Pause briefly at the top and move smoothly, avoiding any swinging or use of momentum.
– Lower the legs under control while inhaling, then stop any swing before starting the next rep.
Dip Leg Raise A Padded Stool Supported Beginner Introduction
The bodyweight leg raise is a vertical core exercise performed while supported on a station with padded arm rests and hand grips. The forearms support bodyweight so the legs can move freely, creating a hanging-style challenge for the midsection. As the legs rise from a relaxed position to roughly hip height and back down again, the hips bend while the torso stays steady. This pattern emphasizes the abs, with the hip flexors powering the lift and the side abs helping to steady the body.
Throughout the motion, the shoulder blades sit anchored down rather than shrugging upward, and the pelvis is gently tucked so the effort centers on the front of the torso instead of the lower back. The movement is smooth and deliberate, with each repetition lifted and lowered under control instead of swinging. When alignment and tension are well managed like this, the exercise becomes an efficient choice for building core strength on a vertical station.