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Hanging Leg Raise

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Exercise Data

Type: Strength
Main Muscle Worked: Abdominals
Equipment: Body Only
Mechanics Type: Isolation
Level: Expert
Sport: No
Force: Pull
Your Rating: 


8.9

Out of 10

Excellent

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Hanging Leg Raise Images

Hanging Leg Raise
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Hanging Leg Raise
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Hanging Leg Raise Guide

Main Muscle: Abdominals

  1. 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.
  2. 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.
  3. Go back slowly to the starting position as you breathe in.
  4. 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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of people found this review helpful

Review: Hanging Leg Raise

Exercise Rating
6/10

Oct 14, 2014 1:28 PM: Looking for alternative because our gym doesn't have equipment required to perform??



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Review: Hanging Leg Raise

Exercise Rating
6/10

Oct 14, 2014 1:27 PM: What to do? Our gym doesn't offer equipment to perform this exercise? Is there an alternative that doesn't require hanging?



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of people found this review helpful

Review: Hanging Leg Raise

Exercise Rating
10/10

Sep 1, 2014 12:29 PM: Should have watched this before attempting at the gym a few days ago (with elbows and arms on pads). My lower back has been aching from it. I now know it is due to poor form. Won't happen again. Thank you for educating me!



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Tip: Hanging Leg Raise

Exercise Rating
9/10

Mar 21, 2014 9:09 PM: Added ab straps since my hands were killing me on bar



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of people found this review helpful

Review: Hanging Leg Raise

Exercise Rating
9/10

Aug 29, 2013 8:25 PM: I can really feeling the burn in my whole abs doing this. I like doing high reps about 20 is for me.



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Review: Hanging Leg Raise

Exercise Rating
10/10

Jul 18, 2013 6:57 AM: Love this workout...it'll always be a good one. I do this with weight strapped to my ankles to keep it challenging and it never fails!



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Tip: Hanging Leg Raise

Exercise Rating
10/10

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

Exercise Rating
8/10

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

Exercise Rating
10/10

Jul 21, 2012 9:42 AM: try to have your legs strait through the exercise



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of people found this review helpful

Review: Hanging Leg Raise

Exercise Rating
10/10

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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