Hanging leg raise
Overview of the exercise
The hanging leg raise is a highly effective abdominal exercise that targets the lower abs, hip flexors, and obliques. This exercise is performed by hanging from a pull-up bar or any sturdy overhead structure and lifting your legs to your chest or as high as possible. It is a challenging exercise that requires a considerable amount of strength and control, making it an excellent addition to any core workout routine.
Exercise Profile:
Muscle Group Targeted: Abs
Equipment: Bodyweight
Mechanics: Compound
Experience Level: Intermediate
Secondary Muscles hit: Forearms, Obliques
Instructions:
Here are the instructions for performing the hanging leg raise exercise:
- Find a sturdy pull-up bar or overhead structure to hang from.
- Grab the bar with an overhand grip, shoulder-width apart.
- Hang from the bar with your arms fully extended, your feet off the ground, and your legs straight.
- Keep your core tight, and your shoulders down and away from your ears.
- Exhale and engage your lower abs to lift your legs up towards your chest, bending your knees if necessary.
- Pause at the top of the movement, and then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Hanging Leg Raise Tips
Here are some tips for performing the hanging leg raise exercise:
- Start with proper form: To avoid injury and achieve the best results, make sure to maintain proper form throughout the exercise. Keep your shoulders down and away from your ears, engage your core muscles, and avoid swinging or using momentum.
- Take it slow: Performing the hanging leg raise too quickly can compromise your form and reduce the effectiveness of the exercise. Slow and controlled movements will target your muscles better and prevent injury.
- Breathe: Remember to breathe in and out properly throughout the exercise. Exhale as you lift your legs and inhale as you lower them.
