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Hanging Leg Raise
Expert - Strength - Isolation
Targeted Muscle Group
Core
Upper Legs
Recommended Equipment
Pullup Bar
How to do it
The Hanging Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors, grip, and shoulders. Here’s a step-by-step guide on how to perform the exercise correctly:
Starting Position:
Find a pull-up bar or a secure overhead bar that can support your weight. Grip the bar with an overhand (pronated) grip, hands shoulder-width apart. Let your body hang freely with your arms fully extended and legs straight. Keep your core engaged to avoid swinging.
Execution:
Tighten your core muscles before you start the movement. Keeping your legs straight, lift them up towards your torso. Aim to bring your feet as high as possible, ideally reaching the level of the bar or higher if your flexibility allows. Exhale as you lift your legs up.
Top Position:
Pause briefly at the top of the movement, ensuring that your core is fully engaged and your legs are controlled.
Your body should form an L-shape if you can lift your legs to a 90-degree angle with your torso.
Lowering Phase:
Slowly lower your legs back to the starting position in a controlled manner. Avoid swinging or using momentum.
Inhale as you lower your legs.
