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§ L · Exercises · AbsUpdated

Hanging Leg Raise

Builds your abs and core control. A stronger core helps with posture, lifting, and overall body control.

All ab exercises
Muscle group
Equipment
Exercise type
Isolation
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Abs
Supporting muscles
Quadriceps

How to perform

§ 02 · Steps
  1. 01

    Grip the pull-up bar with an overhand grip and hang with your arms straight, pulling your shoulder blades back and down.

  2. 02

    Brace your core and slightly tilt your pelvis backward to prevent your lower back from arching.

  3. 03

    Raise your straight legs forward and up in a controlled motion by flexing at the hips until your thighs are at least parallel to the floor or your toes are close to the bar.

  4. 04

    Briefly squeeze your abs at the top without swinging or letting your shoulders shrug up toward your ears.

  5. 05

    Lower your legs slowly back to the starting position while maintaining core tension and control.

Beginner's guide

§ 03 · Guide
What it works

Builds your abs and core control. A stronger core helps with posture, lifting, and overall body control.

What it should feel like

You should feel it in your abs, especially the lower abs. It should not be felt mostly in your hip flexors or lower back.

Most common mistake

A common mistake is swinging your legs for momentum. Start with a slight posterior pelvic tilt and raise your legs under control.

How to get started at the gym

§ 04 · SisuLift

Hanging Leg Raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Start the movement by tilting your pelvis backward to better target your abs and prevent your lower back from arching. If your body starts to swing, pause the movement briefly and continue only once your hang is stable.

The hanging leg raise effectively strengthens the abs and requires good pelvic control without using momentum from swinging.

More exercises: Abs

§ 06 · Same muscles

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