Seated Leg Raises Over Dumbbell (Double Leg) | Advanced Core Compression & Hip Flexor Strength

Описание: About
This advanced seated leg raise variation challenges the deep core and hip flexors by lifting both legs together over an obstacle. It demands high levels of compression strength, postural control, and coordination while maintaining an upright spine.

Why this helps
Builds strong hip flexors without spinal compression
Develops advanced deep core compression strength
Improves upright postural endurance
Challenges coordination and control under load
Supports higher-level strength and movement capacity

How to perform / key cues
Sit tall with ribs stacked over pelvis
Place a dumbbell in front of the feet
Lift both legs together and clear the dumbbell
Keep the spine long and avoid leaning back
Maintain abdominal brace
Lower with control
Breathe steadily and move slowly

What it trains
Advanced hip flexor strength
Deep abdominal compression
Upright trunk control
Bilateral coordination

Who this is for
Individuals with strong baseline core control
Those progressing from single-leg seated variations
Athletes and advanced movers
Anyone training advanced core compression strength

How to use as homecare
Perform 2–4 sets of 8-10 controlled repetitions. Quality and control are more important than height or speed.

Clinical note
This exercise is for general education and homecare support and does not replace individualized assessment or treatment.

Fascia-focused movement
This advanced variation supports fascial health by applying high, controlled compression through the abdominal and hip connective tissues, encouraging efficient force transfer, tissue resilience, and load tolerance without excessive gripping.

About Stretch Therapy & Wellness
Stretch Therapy & Wellness is a fascia-focused massage therapy and movement practice based in Toronto. I help people move better, reduce chronic tension, and build long-term resilience through fascia-informed care and movement education.

Learn more at stretchtherapyto.com or follow along on Instagram @stretch_therapy_toronto

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