Hanging leg raises are one of the isolated exercises that work on your abdominal muscles. If you want that perfect six-pack ab, with a stronger lower body then hanging leg raise is an ideal workout for you. According to many fitness experts, hanging legs is an expert level of workout where muscles contract even without movement. It is uncomfortable yet a superstar workout that helps to build strength and activate major muscle groups.
Hanging leg raises puts your lower abs and hip flexors against gravity and stabilizes lats and forearm muscles. Exercises like situps crunch mainly target your upper abs but the lower abs also need to be in focus. That’s where hanging legs raises comes into the picture. Not many people give importance and know the power of this exercise. It keeps your legs continuously engaged to your entire abdomen. Let us look at how to do hanging leg raises with many variations.
How to do Hanging Leg Raises
To do this kind of workout, you need to have a chin-up round-shaped high bar. The bar should be stable and have a strong foundation that can handle your body weight. The height of the bar should be well adjusted so that you can raise your legs with ease.
- Hold the bar over your head with a strong overhand grip.
- Move your pelvis slightly backward. By hanging on the bar, lift your feet above the ground and raise your legs straight in front of you.
- Breathe out when you lift your legs. You should feel that your abdominal muscles are getting engaged to your abs.
- Your raised legs position should be parallel to the ground. Bend your hips at a 90-degree angle.
- Inhale and then bring your leg back to the initial position. Do 30 reps of this movement.
Hanging Leg Raises Variations
Legs Knee Raises
It is just a standard version of hanging leg raise, but you have to bend your knees when you lift above the ground. This variation is slightly tough and will require stamina and good balance.
Hanging Knee Twist
Initially, you have to be in a hanging knee raise position. Then tuck your knees till your chest and tilt on the right side. Then come back to the center and change the position by tucking your knees towards the left side. Repeat this movement 2-3 times. Perform this variation slowly and don’t rush.
Hanging V Sit
When you are in the hanging leg raise position, slowly raise your legs together in the upward direction. The whole position should look like you are forming a V with your abdomen and legs. Look at your raised legs at the top. Slowly lower your legs and bring them back to the normal position.
- Don’t swing on the bar. Avoid it. When you raise your legs, focus on your hip flexors and abs, don’t sway your body.
- You can keep your shoulders a little hunched if you are a beginner but once you master it, try to keep your back straight throughout the exercise to avoid back strain.
- Don’t lower your legs too quickly. Instead, bring down your legs slowly only after you keep them raised for a certain period. Otherwise, you will not get much benefit from this exercise.
- Sartorius and the iliopsoas are the hip flexor muscles that work very hard to strengthen your abdominal muscles. A high level of ab trainers do this workout in their routine.
- It is an effective exercise to build your core strength, grip and forearm strength.
- It helps to improve your shoulder flexibility and mobility.
- If your arms, shoulders and wrist were tightened for some kind of frequent physical work, then hanging leg raise helps to improve the elasticity of your body.
- Because of the hanging position, your discs, muscles and tendons with lengthen and relax. Furthermore, it is a perfect choice for those who are suffering from back pain.