Advance from good mornings to leg raises

[Fabian Barrera]

Good day Mr. Kurz.

I've searched the forum and haven't found an answer to one question I have. I'm working on my core strength, I've progressed to 500 situps but as I workout at home my equipment is limited (no access to a bench for the back extensions), so I've decided to progress to good mornings starting with very light weights (as you recommended in this post: http://www.stadion.com/phpBB3/viewtopic.php?f=9&t=163). Now I want to start with lying leg raises and you recommend in http://www.stadion.com/column_stretch19.html that one should be able to do 10-15 reps of back extensions with extra weight of 1/3 of bodyweight. Since I don't have access to a bench my question is: Can i progress to lying leg raises if I can perform good mornings properly with 1/3 of my bodyweight or should I use another indicator?

Another question related to leg raises: Would it be good or bad to combine them with situps in the same workout? What exercise should go first in such a workout situps or leg raises?

Thanks in advance

[Thomas Kurz]

The back is strong enough for hip flexor exercises when it can hold the spine flat during lying leg raises and keep normal lower back lordosis during hanging leg raises, without getting tired. As you strengthen your back and lift more in lower back exercises, you should be able to use gradually heavier weights in lying leg raises (http://www.stadion.com/column_stretch19.html). So, no matter how much you lift in the back extension or in the good morning, your lower back and abs are strong enough for lying leg raises if when doing those raised you can keep your lower back pressed to the floor throughout the movement (http://www.stadion.com/column_stretch23.html). My rule of thumb says that lifting comfortably two-thirds of your body weight in the good morning should be enough to prepare it for leg raises (http://www.stadion.com/column_stretch21.html).

As for what should be first, leg raises or sit-ups, see http://www.stadion.com/column_stretch19.html.

[Fabian Barrera]

Thanks for the quick reply, Mr Kurz.

So I better keep strengthening my lower back with good mornings

I've read again this columns to refresh it in my memory. For anyone who read this, there's another rule to keep in mind about leg raises, it's in http://www.stadion.com/column_stretch23.html: "When you can deadlift once or twice a barbell weighing twice as much as you, it should be safe for you to progress to lying leg raises with weights and hanging leg raises."

About the situps and leg raises in the same workout, I'm thinking that it would be a little redundant since those exercises work the hip flexors, and it would be better to focus on the exercises that will bring the best results in the core strengthening program. So, I'm guessing that at the point I start with leg raises I'll drop situps from the main strength workouts and leave them for an easy day, just to don't lose the endurance I have now for situps.