LiftSetsLiftSets / Exercises / Hanging Leg Raise
Hanging Leg Raise
Works the abdominals.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
abdominals
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | body only |
|---|---|
| Level | expert |
What to think about
- Curl the pelvis up, don't just lift the legs.
- Slow, no swinging.
- Bent knees if straight legs are too much.
How to do it
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Other exercises for the abdominals
- 3/4 Sit-Up
- Ab Roller
- Barbell Ab Rollout - On Knees
- Bent-Knee Hip Raise
- Butt-Ups
- Cable Crunch
- Crunch - Hands Overhead
- Crunches
Track it in LiftSets
Log hanging leg raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store