{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "W Leg Raise",
      "kind": "common"
    },
    {
      "text": "W-Up",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      },
      {
        "muscle": "tensor-fasciae-latae",
        "role": "synergist"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion",
          "rotation"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "spinal-flexion",
      "rotation"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1474"
  },
  "id": "oec:w-raise",
  "instructions": {
    "setup": [
      "Lie flat on your back on an exercise mat with your legs fully extended and held together.",
      "Place your arms along your sides with palms pressed into the floor for support.",
      "Engage your abdominals by pressing your lower back firmly into the floor and hover your heels a few inches above the ground."
    ],
    "steps": [
      "Raise your straight legs upward and slightly angled toward one side, elevating your hips slightly off the floor at the peak.",
      "Lower your legs toward the center point without letting your heels touch the floor.",
      "Immediately raise your legs straight up through the middle, driving your pelvis upward into a reverse crunch.",
      "Lower your legs back toward the center, then raise them upward toward the opposite side to complete the 'W' trajectory.",
      "Reverse the tracing pattern back to the starting side to finish one complete repetition."
    ],
    "breathing": "Exhale as you raise your legs and lift your hips; inhale as you lower your legs under control.",
    "cues": [
      "Glue your lower back to the mat at the bottom of each stroke.",
      "Draw the letter with your toes.",
      "Lift the pelvis using your lower abs, not momentum."
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lower back off the floor when legs are lowered.",
        "correction": "Only lower your legs as far as you can maintain full contact between your lumbar spine and the floor, or slightly bend your knees."
      },
      {
        "fault": "Using swinging momentum instead of abdominal contraction.",
        "correction": "Slow the pace and pause briefly at each vertex of the 'W' to enforce strict muscular control."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid letting your legs drop too low if you experience strain in your lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "W-Raise",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: W-Raise",
        "url": "https://wger.de/en/exercise/1474/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "A dynamic supine core exercise where extended legs trace a 'W' pattern to target the rectus abdominis, obliques, and hip flexors."
}