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.

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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

Parallel Bars

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

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.

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