Hanging Leg Raise Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Brevis, Rectus Abdominis, Tensor Fasciae Latae, Obliques, Serratus Anterior, Adductor Longus, Pectineous
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Leg Raise
Visualised Target Muscle Groups
Front
Back
How to: Hanging Leg Raise
- Grip the pull-up bar with your palms facing forward.
- Hanging from the bar, raise your legs upwards while keeping them straight.
- Lift your legs until your feet are level with the bar.
- Pause for a moment, then lower your legs back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Swinging the legs instead of lifting.
- Not engaging the core properly.
- Allowing the shoulders to relax and strain the neck.
Modifications
- Bend your knees during the raise to reduce strain.
- Perform the exercise with an assisted pull-up machine.
Tips
- Hang from a pull-up bar and keep your shoulders engaged.
- Avoid swinging your legs; lift them using your core muscles.
- Focus on a slow and controlled movement for maximum effectiveness.
Hanging Leg Raise Alternatives
Tags
core
strength
abs
hips
hanging
flexibility