All exercises
Hanging Leg Raise
Hanging Leg Raise is a tougher step up that trains the abs to hold a long lever and keep the pelvis stable. A fun fact: strict leg raises are often used as a simple "no-momentum" test in old-school gymnastic conditioning.
Instructions
Hang from a pull-up bar with arms fully extended and shoulders engaged. Keep the body stable without swinging. Lift both straight legs upward by tightening the core muscles until they reach hip level or higher. Lower the legs slowly and under control back to the starting position.
Avoid Common Mistakes
• using momentum or swinging the body
• bending the knees excessively
• relaxing the shoulders and hanging passively
• lowering the legs too fast
Variations
• with limited range of motion
• with pause at the top
• alternating
• with slow eccentric lowering
Type:
strength
Exercise mode:
concentric
Difficulty:
advanced
Equipment:
pull-up bar