Leg Raises (Hanging Grip)
Performance Description
- Find a bar, such as a pull-up bar, that you can safely hang from, and stand beneath it.
- Jump, grasp the bar with an overhand grip (i.e. thumbs facing one another), and slowly lower yourself to a dead hang (without allowing your legs to swing behind you). If jumping is not possible, find an adequate step/stool so that you can reach the bar.
- Slowly bring your legs upward until horizontal is reached, exhaling throughout the movement. Once full abdominal contraction is achieved, if desired, you may hold this position briefly (about 1-2 seconds per repetition).
- Slowly bring your legs back down to the starting position, inhaling throughout the movement. Be sure to keep your legs in line with your body or in front of it--never behind it.
- Repeat steps 3-4 for as many repetitions as are desired.
Primary Muscle(s)
Abdominals (Rectus Abdominis)
Abdominals (Rectus Abdominis: Lower Aspect)
Secondary Muscle(s)
Abdominals (Rectus Abdominis: Upper Aspect)
Hips (Iliopsoas: Psoas Major)
Hips (Iliopsoas: Psoas Minor)
Hips (Tensor Fascia Lata)
Obliques (External Oblique)
Thighs (Quadriceps: Rectus Femoris)
Tertiary Muscle(s)
Forearms (Flexor: Carpi Radialis)
Forearms (Flexor: Carpi Ulnaris)
Forearms (Flexor: Digitorum Profundus)
Forearms (Flexor: Digitorum Superficialis)
Forearms (Flexor: Pollicis Longus)
Lower Back (Spinal Erectors: Erector Spinae)
Further Clarification
To place focus on the abdominal core simply flutter your legs up and down (like a scissor kick), being sure to keep them above horizontal.
Things To Look Out For
Do not allow your legs to move behind your body--even though a natural byproduct of this exercise is often this very phenomenon--because doing so increases the chances of swinging, as well as vertebral compression (i.e. pinching your lower back).
Level
Intermediate
Exercise Position(s)
Hanging
Exercise Variations
Considered An Exercise In The Following Categories