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Reverse Leg Raise: Build A Bulletproof Back

The lower back is often an under-trained body part.

In addition, bad posture and long durations of time spent sitting can lead to even weaker backs.

Reverse Leg Raises are a great way to combat and can be done on a table.

In this blog post we will go over:

  • Reverse Leg Raise Benefits
  • Reverse Leg Raise Set-up
  • Reverse Leg Raise Progressions

 


Reverse Leg Lift Benefits

There are 3 main benefits of the Reverse Leg Raise. The benefits are:

1. Spinal Decompression - Sitting for long hours can compress your spine. The reverse leg raise can decompress your spine, which feels great and makes you taller.

2. Can Help Alleviate Lower Back Pain - The reverse leg raise can Increase Bloodflow and pump fluid back into the intervertebral discs. This can alleviate back pain and speed up recovery from an injury.

3. Strengthens Muscle - The Reverse Leg Raise works the Lower back, Glutes and Hamstrings.


Reverse Leg Raise Set-up

The only bare necessity to start performing reverse leg raises is a elevated surface you can jump up and lay your front on.

This is typicaly a table.

Make sure the table is sturdy enough to support your bodyweight! raises.

Other nice accesorries to have our some sort of cushion or padding.

Place it on the edge of the table to make it more comfortable.

You can also consieder getting ankle weights to increase the difficulty to perform weighted Reverse Leg Raises.


Reverse Leg Raise Progression

There are 6 progression for the Reverse leg raise. From easiest to hardest they are:

1. Single Leg Bent Variation: This is the easiest variation. Lifting one leg is easier than lifting two. Furthermore, having the leg bent decrease the lever arm making the movement even easier.

2. Single Leg Variation: Lifting one leg is easier than two since your CNS (central nervous system) only needs to focus on contracting half the muscles.

3. Single Leg Weighted Variation: Use ankle weights to increase the difficulty.

4. Two Leg Bent Variation: This is a big step-up from the one leg variation.

However, with bent legs it makes it easier than the standard Reverse Leg Raise.

5. Two Leg Variation : This is the standard Reverse Leg Raise

6. Weighted Variation: This is the standard Reverse Leg Raise but with ankle weights to increase the difficulty.


About the Author

Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.

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