Hanging Leg Raises

Introduction

Hanging Leg Raises are a highly effective core exercise that primarily targets the lower abdominal muscles while also engaging the hip flexors, obliques, and even the lower back to a lesser extent. This compound movement involves lifting the legs while hanging from a pull-up bar, which not only challenges your core stability but also enhances grip strength and upper body endurance. Ideal for those looking to build a strong, defined midsection, Hanging Leg Raises can be modified to suit various fitness levels, making them a versatile addition to any hypertrophy-focused workout regimen. Proper form and controlled movements are crucial to maximize benefits and minimize the risk of injury.

Execution

How to Perform Hanging Leg Raises

Setup

• Find a pull-up bar or any sturdy overhead bar that can support your body weight.
• Grip the bar with an overhand grip (palms facing away from you), hands shoulder-width apart.
• Allow your body to hang freely with your arms fully extended and feet off the ground.
• Engage your core and keep your legs straight.

Execution

1. Inhale deeply to prepare and stabilize your core.
2. While exhaling, slowly raise your legs by flexing at the hips. Keep your legs straight and together.
3. Continue to lift your legs until they are parallel to the ground or as high as you can comfortably go.
4. Pause briefly at the top of the movement, ensuring your core remains engaged.
5. Inhale as you slowly lower your legs back to the starting position in a controlled manner.

Finishing

• Once you have completed your desired number of repetitions, carefully lower your legs to the starting position.
• Release your grip on the bar and safely dismount.
• Take a moment to stretch and relax your muscles.