What Is This Exercise?
🦵 Hanging Leg Raise – this is Leg Raise a variation intended for core muscles. The exercise is classified as Training Methods category. Suitable for advanced level athletes.
Primary Goal: Lower abs, arm strength.
Muscle Group
core
Level
Advanced
Compound Exercise
Leg Raise
Goal
Lower abs, arm strength
📋 Step-by-Step
- 1. Hang from the bar. Arms shoulder-width apart, body stable. \n
- 2. Legs together, knees slightly bent (beginner) or straight (advanced). \n
- 3. Raise the legs toward the chest/bar. Do not swing. \n
- 4. Squeeze the abs at the top. \n
- 5. Slowly lower the legs. Do not let them drop. \n
⚠️ Most Common Mistakes
- Swinging. \n
- Legs are raised only halfway. \n
- Incomplete lowering. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Rectus abdominis (lower part) | ★★★★★ | Primary |
| Hip flexors | ★★★★ | Synergist |
| Forearms | ★★★★ | Grip |
| Obliques | ★★★ | Stabilization |
🔄 How Does It Differ From the Basic Version?
Hanging leg raise – one of the hardest core exercises, requiring not only abdominal but also arm strength. Unlike lying leg raises, here the pelvis can move freely, engaging the lower abdominal muscles.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
← All tools