Hanging leg raises

3 × 8-12  ·  Equipment: No equipment, Pull-up bar

Muscle groups: Core & abs · Legs & glutes

How to do hanging leg raises

1. Hang from the bar with an overhand grip and your arms fully extended.
2. Set your shoulders down and away from your ears.
3. Keep your core tight and avoid swinging.
4. Exhale and raise your straight legs to hip height or chest height.
5. Pause for 1 second at the top squeezing your abs.
6. Lower your legs slowly and under control without arching your back.
7. Repeat keeping control the whole time.

Mistakes to avoid

• Don't swing; use your core, not momentum, to lift your legs.
• Don't arch your lower back; if it arches, bend your knees or lower the height.
• Lower slowly and in control so you don't overload the hip flexors.
• If your shoulders or wrists hurt while hanging, check your grip and cut the reps.

Progression

• Start with 8-12 reps with your knees bent toward your chest.
• Once you master control, extend your legs to hip height.
• Lower your legs over 3-4 seconds to increase time under tension.
• Advance to toes-to-bar or hold a ball between your feet for more difficulty.