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 - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
Secondary trained muscles for Hanging Leg Raises
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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.
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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
Similar exercises to Hanging Leg Raises
Toes To Bar
Toes to Bar is a dynamic exercise performed on a pull-up bar where the legs are swung upward from a hanging position until the toes touch the bar. In German, this exercise is also called "Anristen." It can also be performed on gymnastic rings, which offers advantages, such as allowing the toes to move further past the line of the pull-up bar, which can be helpful for transitioning into a Skin the Cat.
Similar to the hanging leg raise, this exercise specifically targets the lower abdominal muscles. Additionally, it engages the hip flexors and improves grip strength.
Toes To Rings with gym rings
Toes to rings effectively train the entire core, especially the abdominal muscles and hip flexors. Compared to the classic version on the bar, rings provide a slightly modified option. This exercise can be considered an advanced version of knee raises on the rings. If you want to target your abs, perform the exercise without momentum—unless you’re training for a CrossFit competition. A helpful side effect of this exercise: the L-sit will become easier.
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