- 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.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
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Tip: Hanging Leg Raise
Feb 16, 2013 2:34 PM: Keeping the angle of the knees static throughout the repetition gives the best contraction. (Stabilize your center of gravity and keep the swaying to a minimum. The Lumbo Pelvic Complex should be the only joint being moved) Tighten your abs at the top of the lift and engage your lower abs.
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Review: Hanging Leg Raise
Sep 12, 2012 1:23 AM: is it normal when my arms hurt me ? I feel like I'm going to be cut to half! if it is not normal then how can I avoid this pain?
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Tip: Hanging Leg Raise
Jul 21, 2012 9:42 AM: try to have your legs strait through the exercise
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Review: Hanging Leg Raise
Jul 5, 2012 10:17 AM: Great workout, especially with a weight between your feet once you get a bit more advanced.
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Review: Hanging Leg Raise
Jun 2, 2012 3:33 AM: very good exercise BUT tough, burnout Abs
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Review: Hanging Leg Raise
May 9, 2012 9:19 PM: Very food exercise ...doing it as part of my GVT.....
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Tip: Hanging Leg Raise
Apr 4, 2012 12:33 AM: I would consider this to be more of a hip flexor exercise than an abdominal exercise. If you want to make it more of a abdominal exercise, you would want to add spinal flexion (as in a reverse crunch).
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Review: Hanging Leg Raise
Mar 14, 2012 10:10 PM: hardcore
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Review: Hanging Leg Raise
Jan 26, 2012 11:38 PM: This will give you an abdominal workout if done correctly.
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Review: Hanging Leg Raise
Jan 2, 2012 1:14 AM: Love it!