Description

The hanging leg raise is a fundamental exercise for strengthening the abdominal muscles and improving core stability.

Starting Position

Start by hanging from a pull-up bar with an overhand grip, arms fully extended, and legs together.

Technical Execution

Keeping the legs straight, lift them up by using the abdominal muscles until they are parallel to the floor. Slowly lower them back to the starting position.

Range of Motion

Ensure full range of motion by lifting the legs as high as possible without momentum and lowering them back under control.

Variations

Variations include knee raises for beginners, toes-to-bar for advanced trainees, and side-to-side leg raises for oblique engagement.

Common Mistakes

Common mistakes include swinging the legs, using momentum instead of engaging core muscles, and not controlling the descent.

Practical Advice

Focus on keeping the movement slow and controlled, engage the core throughout the exercise, and avoid swinging for maximum effectiveness.

Additional Notes

Ensure proper grip on the bar and maintain shoulder stability to prevent strain on the shoulders and maximize engagement of the core muscles.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

abdominals

Secondary Muscles

hip flexors