Hanging Leg Raises

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.