Exercise “lifting legs in the vise”: Lead technique

Exercise lifting legs

Anyone would hardly argue that lifting legs in the vise for the abdominal muscles (the press) is very effective, but it is also one of the most difficult.

Its ability to properly perform will only advanced enough athletes with well-developed and strong muscles. It will help to stabilize the body when carried out feet rise in the vise .

Digression: If you love to workout, then you will certainly be interested in an article with video tutorials about the rise with unbending.


Exercise lifting legs in the vise has lots of advantages. It can activate a “muscular ensemble”, including both main and auxiliary muscles of the abdomen. After doing the exercise lifting legs in the vise, you will notice a denser muscular body frame and improved posture of your body.

At the same time, there is also no risk to injure your lower back, which is especially important for those with lower back problems.

The best abdominal exercises

feet rise in the viseSide bendsExercise “strap”Exercise “bicycle”

Exercise “twisting”
Young woman doing press fitness exercise for stomach muscles
Exercise “strap”
Building up core muscles and abdominal muscles is considered to be a little bit challenging. The fact that the last part of the body to tighten up is the core, you really need to make an effort and be determined in doing your workouts. The best way to build up core muscles and abdominal muscles is through exercise-strap abdominal. It will give you a little comfort to your workout routine.
Exercise “bicycle”
Bicycle-abdominal exercise is also a great exercise for your core. It will get you a more toned and flattened stomach, as well as gain strength, muscles, and energy. This exercise is also the most effective way to lose weight. It will also build up multiple muscles to your body. If one of your goals were mentioned above, try to add this to your workout routine.
Exercise “twisting”
Belly fats are really hard to get rid of, but when you add twisting abdominal exercise in your workout routine, you can surely targets the fats in your belly and let your core be strengthen. This exercise is effective for your upper and lower abdominal, and for giving you a smaller and toned waist. It will also burn more calories which is essential for your body weight.
Side bends
Side bend exercise is considered one of the best and popular abdominal exercise because it targets not just the abdomen muscles, but also the oblique muscles. It will improve your body posture, bring balance to your body, elongate your spine, and strengthen the core and abdominal muscles. Just remember that you need to execute this exercise correctly to avoid any problems.
Feet rise in the vise
Feet rise in the vise is one of the best abdominal exercises. However, it requires some grip strength, for you to be able to lift yourself up. This exercise will definitely let you obtain grip strength, then develop your forearms later on. Add this to your workout routine and be amaze to have a better grip strength.

Performance Lifting Legs Technique

The rise straight leg in a vise exercise has a greater variability of performance. It can be on the lintel, on the bar, on the simulator and etc. It can also be done with straight or bent legs at the knees. Although the technique of its implementation is not complicated, it still requires some athletic training.

On the bar, for example, the starting position is “hanging” benefits of lifting legs. To hang on the bar, hold using the right hand with shoulder width or slightly wider. Feet should be flat or slightly be at width apart.

Digression: If you do not know how to choose an exercise workout for the legs, try the squats with dumbbells plié – the best exercise for the inner thigh workout.

Inhale then hold your breath, raise your legs until they form a right angle with the body. After completing the lifting legs, exhale. Put the feet were abdominal muscles fixed in such a position on a 1-2 counts, then slowly return to starting position.

It should be noted that the rise in the vise knees with your feet on the bar carried by your legs should bent at the knees. Both direct and knees bent legs, if on the bar with back.

In addition, when the exercise lifting legs everyday in Wiese approaches, there are chosen sets depending on the level of training of the athlete.


What mistakes should be avoided

    • Beginners can start this exercise on the wall bars or bars with a vertical back, bending your knees.
    • Performing legs rise in vise on the bars with the back with too much weight.
    • If hands are not able to maintain body weight and disengaged on the bar, you can use the strap or straps carpal.
    • Make sure that the housing is not swayed, and the motion remain still.
    • Feet must be raised to a 90 degree angle, but if desired they can be lifted as high as you get.
    • When it reaches the end point, it is necessary to stay still on a count of 1-2, wherein additionally straining the abdominal muscles.
    • Advanced athletes use burdening (dumbbells or a pancake placed between the soles of the feet).


Author: admin

10 thoughts on “Exercise “lifting legs in the vise”: Lead technique

  1. Lorreeeq00 says:

    Why is it so hard to lift my leg?

  2. You might not able to lift your leg if you have a condition in your leg like torn quadriceps tendon or a patella fracture.

  3. Is it good for my back?

  4. This exercise is good to strengthen your core or abdominal muscles. If you do it incorrectly or you already have back problems, it can make your back become painful.

  5. It depends on your fitness level. For some people, it might lead it to a more strengthen core but if you are a beginner, try to slow down because you might just put stress on your muscles.

  6. mort19mmm says:

    Can I do this exercise everyday?

  7. giorgeBlo says:

    How far should I lift my leg?

  8. Lift your leg at least one or two feet up.

  9. What are the benefits of lifting legs in the vise?

  10. Just like the other exercises, it also have a lot of benefits to your body. Help you to stretch your hamstrings and lower back, as well as relieve your lower back tension, to name a few.

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