Hanging Leg Raises
Hanging leg raises are an effective exercise for training the abdominal muscles, particularly the lower abs. In this exercise, you hang from a bar and lift your straight legs in a controlled manner up to hip height. This exercise requires core strength and strong grip strength. Compared to leg raises on the dip bar or rings, hanging leg raises are better suited for focusing on the abdominal muscles since you don't need to support your body. Additionally, they are an excellent preparation for the more complex exercise toes to bar.
Necessary equipment
Hanging Leg Raises - the correct execution
- Start in a hang position with extended arms
- Grab the bar wider than shoulder width
- Bend your hips and lift your feet to the bar
- Bend the knees at the same time
- Keep tension in the torso
- Lower yourself slowly and controlled back into the hang position
The exercise Hanging Leg Raises is intended to be used as a hypertrophy exercise.
Which muscles are trained by Hanging Leg Raises?
Primary trained muscles for Hanging Leg Raises
Abs - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
Secondary trained muscles for Hanging Leg Raises
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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Alternative variants of Hanging Leg Raises:
Hanging Leg Raises with gym rings
When performing leg raises on gymnastics rings, there are no significant differences compared to leg raises on a bar, except that the rings are less stable, which can cause you to start swinging. If this happens, you can stop the swing with your feet. The swinging occurs because you lift your legs upward like on a swing, generating momentum. To prevent this, you should raise your legs slowly and in a controlled manner.
Necessary equipment
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Hanging Leg Raises with gym rings - the correct execution
- Start in a hang position with extended arms
- Take the shoulder blades back down
- Lift the knees to the chest
- Slowly lower the legs again
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