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Hanging Leg Raise
Advanced core exercise for lower abs
corePull-Up Bar
Instructions
- 1Hang from pull-up bar with overhand grip
- 2Keep arms straight and shoulders engaged
- 3Engage core and keep legs together
- 4Raise legs up toward ceiling
- 5Keep legs as straight as possible
- 6Raise until legs parallel to floor or higher
- 7Lower slowly to starting position
Coaching Cues
- Keep core tight throughout
- No swinging or momentum
- Control the negative phase
- Keep legs straight if possible
- Focus on lower abs
Common Mistakes
Using momentum
Fix: Controlled movements only
Bending knees too much
Fix: Keep legs as straight as possible
Arching back
Fix: Keep core tight, back neutral
Dropping legs quickly
Fix: Control the negative
Breathing
Exhale as you raise legs, inhale as you lower
Recommended Reps
3-4 sets of 8-15 reps
Safety Notes
- • Start with knee raises if needed
- • Control movements to avoid back strain
- • Stop if back pain occurs
- • Use proper grip
