Core
Hanging Leg Raise
A high-performance core staple designed to build elite abdominal strength and refined hip flexor control.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip at shoulder-width and allow your body to hang in a straight line.
Engage your shoulder blades by pulling them slightly down and back to stabilize your torso.
Inhale and brace your core while keeping your legs straight and squeezed together.
Exhale as you lift your legs upward by hinging at the hips until they are parallel to the floor.
Pause for a second at the top of the movement to maximize muscle contraction.
Lower your legs back to the starting position with a slow and controlled tempo to prevent swinging.
Maintain a slight hollow-body position throughout the descent to keep constant tension on the abdominals.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to complete the repetition.
- Arching the lower back excessively at the bottom of the movement.
- Shrugging the shoulders up toward the ears which reduces stability.
- Dropping the legs quickly rather than controlling the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.