Core
Leg raises pull up bar
Master the hanging leg raise to develop elite core stability and a powerful midsection using only a pull-up bar.
How to perform.
Follow the sequence — setup is half the lift.
Grasp the pull-up bar with an overhand grip at shoulder-width and hang with your arms fully extended and feet off the floor.
Engage your lats and core to stabilize your torso and prevent your body from swinging during the movement.
Exhale as you lift your legs while keeping them straight, bringing them up until they are at least parallel to the floor.
Pause for a second at the peak of the movement to maximize the contraction of the rectus abdominis.
Inhale as you lower your legs back to the starting position in a slow and controlled manner.
Maintain a slight tuck in the pelvis at the bottom of the rep to keep constant tension on the abdominal muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or swinging the legs to complete reps.
- Arching the lower back excessively at the bottom of the movement.
- Bending the elbows to compensate for a lack of core strength.
- Dropping the legs too quickly during the eccentric phase.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.