Hanging Leg Raise
Quick Information
Category
Functional Training
Difficulty
Advanced
Equipment
Pull-Up Bar
Primary muscle group
Rectus Abdominis, Hip Flexors
Secondary muscle groups
Obliques, Forearms, Latissimus Dorsi
Movement pattern
Hip and Trunk Flexion
Training goal
Trunk Stability
Sport
General Athletic Development, MMA, Boxing, Wrestling, BJJ
Overview
Purpose. Build strong trunk and hip flexion through a long lever.
How it fits the system. An advanced-level hip and trunk flexion entry in the Functional Training section, programmed to develop trunk stability. Related work in the library: Reverse Crunch and Bear Plank Shoulder Tap.
Primary muscles
Rectus Abdominis, Hip Flexors
Secondary muscles
Obliques, Forearms, Latissimus Dorsi
Movement pattern
Hip and Trunk Flexion
Equipment
Pull-Up Bar
Difficulty
Advanced
How to Perform
- Hang from a bar with the shoulders slightly engaged.
- Brace the trunk and squeeze the legs together.
- Raise the straight legs up towards the bar.
- Curl the pelvis under at the top of the range.
- Lower slowly under full control.
- Stop the set when swinging begins.
Coaching Cues
- Keep the knees straight but not locked hard.
- Control the descent for two to three seconds.
- Stop before the body starts to swing.
Common Mistakes
- Kipping the legs up with momentum.
- Bending the knees as fatigue sets in.
- Dropping the legs at the end of each rep.
Progressions & Regressions
Progressions
Progress to toes to bar or add ankle weights.
Regressions
Bend the knees to shorten the lever.
When to Use It
When to use
As advanced trunk flexion work.
When not to use
With lower-back pain during the lowering phase.
Programming
3 sets of 6 to 12 reps.
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