Hanging leg raise
Abs · Bodyweight · also hip muscles and grip
Set up
A pull-up bar you can hang from with your feet off the floor.
Steps
- Hang from the bar with your hands shoulder-width apart, arms straight.
- Tighten your tummy so your body is still.
- Bend your knees and lift them up towards your chest.
- Lower your legs slowly until they hang straight again.
Keep in mind
- No swinging; pause at the bottom
- Curl your hips up a little at the top
- Straighter legs = harder
Common mistake
Swinging your legs up with momentum. Lower slowly and pause before the next rep.
Safety
If hanging hurts your shoulders or your grip gives out, do dead bugs on the floor instead. Step down at the end; don't drop.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.