Hanging Leg Raise
Bodyweight Strength - This is a phenomenal bodyweight strength exercise and is the natural progression after you have mastered the Hanging Knee Raise. Do not attempt this exercise until you have thoroughly mastered the Hanging Knee Raise. Attempting this exercise before your body has developed the necessary prerequisite strength could be dangerous and put you at risk of lower back injury due to insufficient abdominal strength.
To perform the exercise hang from a bar (using any of the 3 hanging options as described for Hanging Knee Raises) and without swinging, jerking, or using momentum of any kind smoothly lift your legs upwards by squeezing your abs and breathing out as you lift. Keep your chin tuck slightly down and keep your toes pointed away from your throughout the entire movement to engage your abs more intensely. Once you have raised your legs as high as you can without utilizing any momentum, squeeze your abs as tightly as you possible can as though you are trying to raise your legs just a centimeter higher. This will give the abs a super tight contraction and will also serve towards increasing your ability to lift the legs higher and higher over time as you gain strength and flexibility in this incredible bodyweight strength movement.
It is acceptable (and even desirable) for the knees to bend very slightly throughout the entire exercise. However, do not kick the legs or let the bend in the knees go beyond the slight bend that is demonstrated in the video.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the exercise hang from a bar (using any of the 3 hanging options as described for Hanging Knee Raises) and without swinging, jerking, or using momentum of any kind smoothly lift your legs upwards by squeezing your abs and breathing out as you lift. Keep your chin tuck slightly down and keep your toes pointed away from your throughout the entire movement to engage your abs more intensely. Once you have raised your legs as high as you can without utilizing any momentum, squeeze your abs as tightly as you possible can as though you are trying to raise your legs just a centimeter higher. This will give the abs a super tight contraction and will also serve towards increasing your ability to lift the legs higher and higher over time as you gain strength and flexibility in this incredible bodyweight strength movement.
It is acceptable (and even desirable) for the knees to bend very slightly throughout the entire exercise. However, do not kick the legs or let the bend in the knees go beyond the slight bend that is demonstrated in the video.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com