Core
Hanging Leg Raise
Hanging leg raise
Video
Execution (step by step)
1
Hang from a pull-up bar, arms extended.
2
Pull your legs up until they are parallel to the ground or higher.
3
Keep your core engaged -- no swinging.
4
Lower slowly -- controlled downward movement.
5
For advanced: lift legs above 90 degrees.
Muscles
Primary
lower abdominalship flexors
Supporting
upper abdominals
Programming
| Strength | 3-4 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 12-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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