VARIATIONS

Hanging Leg Raise

Legs raise to a 90-degree angle without equipment

This isolation movement targets the abdominal muscles by lifting the legs while hanging from a bar. It builds core strength and hip flexor control without external equipment.

HOW TO DO IT

Hang from a pull-up bar with arms fully extended and shoulders engaged.
Keep your legs straight and toes pointed throughout the movement.
Raise your legs until your torso and legs form a 90-degree angle.
Pause briefly at the top while exhaling to maximize abdominal contraction.
Lower your legs slowly to the starting position while inhaling.
Repeat for the desired number of repetitions without swinging.

COMMON MISTAKES

Swinging the body or using momentum to kick the legs up.
Bending the knees significantly instead of keeping legs straight.
Shrugging the shoulders up towards the ears during the hang.
Dropping the legs too quickly without controlling the eccentric phase.

TIPS

Initiate the lift by posteriorly tilting the pelvis rather than just lifting the thighs.
Keep the shoulders depressed and away from the ears to protect the neck.
Control the descent to prevent momentum from taking over the movement.