Hanging Leg Raise

Hanging Leg Raise

The Hanging Leg Raise is an advanced abdominal exercise that targets the entire midsection, including the lower abs, hip flexors, and obliques. As the name suggests, it involves hanging from a bar or any sturdy overhead structure while raising your legs to a vertical position. This exercise not only strengthens the abdominal muscles but also improves overall core stability and increases grip strength. The Hanging Leg Raise primarily targets the rectus abdominis, commonly known as the six-pack muscles. By lifting the legs, you engage this muscle group, working towards a more defined and toned midsection. Moreover, since the legs are fully extended during this exercise, it puts additional emphasis on the lower abs, which can be particularly challenging to target. Apart from strengthening the abdominal muscles, the Hanging Leg Raise engages the hip flexors. These muscles are responsible for bending the hips and are often neglected in traditional ab exercises. Regularly incorporating the Hanging Leg Raise into your routine can not only help you achieve a well-rounded core but also assist in improving functional movements such as running and jumping. Proper form is crucial for maximizing the benefits and minimizing the risk of injury during Hanging Leg Raises. As an advanced exercise, it is recommended for individuals with a solid foundational strength and core stability. If you're new to this movement, start by building up strength in your core with simpler exercises like planks and leg raises on the ground. Once you feel ready, progress to the Hanging Leg Raise under the guidance of a qualified fitness professional. Remember, always listen to your body and avoid any exercise that causes pain or discomfort. Stay consistent, be patient, and gradually increase the intensity and difficulty of your workouts to continue challenging your muscles and achieve desired results.

Instructions

  • Start by hanging from a pull-up bar with an overhand grip, arms fully extended and feet off the ground.
  • Engage your core muscles by pulling your shoulder blades down and back.
  • Keeping your legs straight, slowly lift them up in front of you until they are parallel to the ground.
  • Pause briefly at the top, focusing on squeezing your abs.
  • Slowly lower your legs back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and control.
  • Focus on lifting your legs with controlled movements, avoiding swinging or using momentum.
  • Maintain a neutral spine position by avoiding excessive arching or rounding of the lower back.
  • Breathe naturally and exhale as you lift your legs and inhale as you lower them.
  • Gradually increase the number of repetitions and sets as you build strength and endurance.
  • If you find it challenging to keep your legs straight, bend your knees slightly to make the exercise more accessible.
  • Use a sturdy pull-up bar or similar equipment that allows you to comfortably hang without risking injury.
  • If you experience discomfort in your shoulders, try using padding or wearing gloves to reduce pressure.
  • Incorporate hanging leg raises into your overall core workout routine for balanced development.
  • Consult with a fitness professional to ensure proper form and technique to maximize the benefits of this exercise.
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