Description:
Hanging leg raises are a challenging core exercise that primarily targets the lower abdominals and hip flexors. This exercise involves lifting the legs while hanging from a bar, providing an intense workout for the entire core.
Benefits:
Hanging leg raises help to improve core strength, enhance hip flexor flexibility, and build overall core endurance. They also engage the shoulders and upper body, making them a comprehensive exercise for the upper body and core.
Profile:
| Equipment: | Pull-up Bar |
| Type: | Bodyweight |
| Tempo: | Controlled |
| Level: | Beginner to Advanced |
Muscles:
Primary Muscles
- Abdominals
- Hip Flexors
Secondary Muscles
- Obliques
- Lower Back
- Shoulders
- Forearms
- Core
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |
Instructions:
- Step 1: Hang from a pull-up bar with an overhand grip, your hands slightly wider than shoulder-width apart.
- Step 2: Engage your core and keep your legs straight as you lift them towards your chest.
- Step 3: Raise your legs until they are parallel to the ground or higher, depending on your flexibility and strength.
- Step 4: Slowly lower your legs back to the starting position with control.
- Repeat the movement for the desired repetitions, maintaining control and engagement in your core throughout the exercise.
Common Mistakes:
- Using momentum to lift the legs
- Allowing the shoulders to shrug or the body to sway
- Not engaging the core muscles
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your shoulders stay down and back throughout the exercise.
Variations:
- Hanging Knee Raises
- Toes to Bar
- Hanging Oblique Knee Raises
- Weighted Hanging Leg Raises
- Resistance Band Hanging Leg Raises
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing hanging leg raises.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Hanging leg raises are a versatile and effective way to build core strength and improve overall fitness. They can be performed at any gym with a pull-up bar, making them a convenient option for adding variety to your workout routine.
EXERCISES
