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
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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 - This muscle group includes the rectus abdominis and the lateral abdominal muscles, which help you bend and twist your torso.
Shoulders - The deltoid muscle shapes your shoulder and helps you move your arm in different directions. It consists of three parts: the anterior part moves the arm forward, the middle part lifts the arm to the side, and the posterior part moves the arm backward.
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Secondary trained muscles for Leg Raises
Hipflexors - The hip flexors, including the iliacus and psoas major muscles, allow you to bend your leg and torso forward.
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.
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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
Leg Raises on parallel bars - the correct execution
- Start in support
- Arms remain extended throughout
- Shoulders are low
- Bend your hips and pull your thighs to your chest
- Legs remain stretched
- Lower your legs in a controlled manner back into the stretching position
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