Instructions

1

Sit on a leg extension machine with your back firmly against the backrest, feet positioned under the foot pad, knees bent at approximately 90 degrees, and hands gripping the handles on the sides of the seat for stability.

2

Position your legs so the foot pad contacts your lower shins just above the ankles. Ensure your knees are aligned with the machine's pivot point. Maintain neutral spine and engage your core.

3

Slowly lower the foot pad by allowing your knees to flex in a controlled manner, returning toward the starting position without letting the weight stack rest completely between repetitions.

4

Extend your legs by straightening your knees, pushing the foot pad forward and upward in a controlled motion until legs are nearly fully extended. Squeeze the quadriceps at the top for 1-2 seconds, then return to starting position.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Incline Leg Hip Raise leg straight because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Waist region.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Waist stability and proprioception during heavy loads.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas to maintain control of the Body weight.

Exercise Variations

Dumbbell Incline Leg Hip Raise leg straight
Cable Incline Leg Hip Raise leg straight
Banded Incline Leg Hip Raise leg straight

Beginner Tips

If you are new to the Incline Leg Hip Raise leg straight , focus on mastering the movement pattern with zero weight before adding Body weight.

Incline Leg Hip Raise leg straight