Hanging Leg Raise

Also called hanging leg raise and toes to bar (easier).

Works

Abs

Equipment

Bodyweight

Level

Advanced

Type

Isolation

How to do it

Setup. 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.

1. 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.
2. Go back slowly to the starting position as you breathe in.
3. Repeat for the recommended amount of repetitions.

Cues

• Dead hang, then tuck the pelvis.
• Legs up to parallel or higher.
• Lower slow, no swing.

Common mistakes

• Swinging.
• Only lifting with the hip flexors.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.