Abs, Hipflexors, Front Delt

Leg Raises on the rings

Leg raises on gymnastics rings are an excellent exercise for strengthening the abdominal muscles and hip flexors. The instability of the rings also engages the shoulders and deep core muscles, making the exercise particularly challenging. This exercise is ideal as preparation for the L-Sit.

Necessary equipment

Gymnastic Rings

Leg Raises on the rings - the correct execution

Start in the support hold position
Raise your legs straight
Bend your hips 90 degrees
Lower your legs slowly and in a controlled manner back

The exercise Leg Raises is intended to be used as a hypertrophy exercise.

Which muscles are trained by Leg Raises?

Primary trained muscles for 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.
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.

Secondary trained muscles for Leg Raises

Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
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.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.

Over 1000 five-star reviews on App Store and Google Play.

Alternative variants of Leg Raises on the rings:

Leg Raises on parallel bars

A variation of this exercise is leg raises on parallel bars. The bars provide more stable support, allowing for a greater focus on precise movement execution. Shoulder stability is less of a factor, making the exercise slightly less challenging, but enabling a higher number of repetitions.

Necessary equipment

Parallel Bars

Leg Raises on parallel bars - the correct execution

Start in a support position with straight arms
Keep your shoulders in a low and stable position
Raise your legs straight up until your feet are at least at the level of the rings
Flex your hips to 90 degrees
Slowly and controlled, lower your legs back to the extended support position

Similar exercises to Leg Raises

Abs

Knee Raises on parallel bars

Knee raises primarily train the abdominal muscles and hip flexors, similar to the L-Sit or leg raises. During the exercise, the knee is pulled up to the chest while keeping the upper body upright. This exercise can be performed while standing or hanging from a pull-up bar.

Knee raises can be done with different equipment. In the parallel bars variation, the arms stabilize the body, which intensively engages the shoulder and core muscles.

Read article

This could also be interesting

Starting Calisthenics: Your Comprehensive Guide to Mastering the Basics

Calisthenics is a dynamic form of exercise focused on using one's body weight to build strength, flexibility, and endurance, making it a versatile and accessible training method for individuals of all fitness levels.

10 Gymnastic Rings Exercises for all Skill Levels - From Starting Out to Advanced

Gymnastics rings are revered for their efficacy in building robust strength, power, and enhancing overall conditioning. This article introduces 10 versatile gymnastic ring exercises, catering to everyone from beginners to experts. Demonstrations include exercises like ring dip, ring push-up, and the ultimate challenging iron cross.

How To Build Muscle With Calisthenics (Everything You Need To Know)

Discover the path to building muscle through calisthenics in this enriching blog post. Uncover the science of muscle growth, effective exercises, and personalized training tips. Dive into an engaging read that addresses common mistakes and offers solutions for busy schedules. Your muscle-building journey just got simpler and exciting!