The Hanging Straight Leg Raise is a challenging exercise that targets the lower abdominal muscles, hip flexors, and obliques. This exercise requires a pull-up bar or a set of parallel bars to hang from.
How to perform
Here are step by step instructions for the Hanging Straight Leg Raise:1. Find a sturdy pull-up bar or parallel bars that are high enough so that your feet do not touch the ground when hanging.
2. Grab the bar with an overhand grip, palms facing away from you, and hang with your arms fully extended.
3. Engage your core muscles to stabilize your body and prevent swinging.
4. Keeping your legs straight, slowly lift them up towards the ceiling, using your lower abdominal muscles. Avoid swinging or using momentum to lift your legs.
5. Continue to lift your legs until they are parallel to the ground or as high as you can go without compromising form.
6. Hold the raised position for a moment, then slowly lower your legs back down to the starting position.
7. Repeat for the desired number of repetitions.
Tips:
- Focus on controlled movements and avoid swinging your legs to ensure that your abdominal muscles are doing the work.
- If you are unable to keep your legs straight, you can bend your knees slightly to modify the exercise.
- If hanging from a bar is too challenging, you can modify the exercise by using a captain's chair or dip station.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.