Core Engagement

Core engagement is one of the primary purposes of the wall chair hip position exercise. The breathing protocol is used to reinforce rib cage control. The drill activates the abdominals, with particular emphasis on the obliques. The drill creates a strong challenge through the abs and trunk. The bear exercise is used to strongly engage the abdominal muscles. The abdominal muscles should work strongly during the hanging leg raise movement. The breathing pattern used in the exercise deepens core engagement. The base version of the exercise provides only moderate core demand. Holding the lower ribs still during the inhale is the key constraint that maintains abdominal tension. Knees must stay only slightly lifted to keep the abdominal muscles active without losing control of trunk position. Placing hands in a diamond configuration and pressing them into the chair or thighs activates the abdominals. Pushing away from the ground while reaching through the arms creates muscular work in the pecs, abs, and triceps. The forceful exhale, not the positional hold alone, is what primarily drives abdominal engagement. Lifting the knees only slightly off the ground is the mechanism for activating…