Instructions:
- 1Start by hanging from the bar with hands shoulder width apart
- 2Keep your legs straight and pull your legs up until they are parallel with the ground
- 3Lower your legs back down in a controlled manner
- 4Do not let your legs swing or use momentum to lift them
- 5Repeat for the recommended amount of repetitions
Tips:
- Exhale when you're lifting your legs and inhale when you're lowering
- Focus on engaging the hip flexors
- Avoid using your upper body or shoulders to lift your legs
- Control your movement to maximize the effectiveness
Hanging Straight Leg Raise: An Essential Core Exercise
The Hanging Straight Leg Raise is an exceptional bodyweight exercise that primarily targets the iliopsoas muscles, while also engaging various stabilizers in the core and hip area. This movement is particularly popular in disciplines like CrossFit and can also be referred to as hanging straight leg lifts or even hanging lateral straight leg raises in some circles.
To perform this exercise correctly, hang from a pull-up bar with your arms fully extended. Engage your core and slowly lift your straight legs until they are parallel to the ground, then lower them back down with control. This controlled movement helps build strength and stability in the hips and abdominal region.
Muscles Worked
During the hanging straight leg raise, your primary focus should be on the iliopsoas, but several other muscles play a supporting role, including:
- Rectus abdominis
- Obliques
- Hip flexors
Tips for Mastering the Hanging Straight Leg Raise
To maximize the effectiveness of your hanging straight leg raises, consider the following tips:
- Engage your core: Prioritize core engagement throughout the movement. This not only protects your lower back but also enhances performance.
- Control your movement: Avoid swinging or using momentum. Lift and lower your legs in a slow, controlled fashion.
- Breathe: Inhale as you lower your legs and exhale while lifting them. This helps maintain focus and rhythm.
- Start gradually: If you're new to this exercise, consider using a hanging straight leg raise alternative like bent knee raises before progressing to straight leg movements.
Whether you're incorporating hanging straight leg raises into your workout routine for strength training, CrossFit, or general fitness, this exercise is a fantastic way to develop a strong core and improve your overall athletic performance.