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:

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