Hanging Leg Raise
Hanging Knee Raise, Toes-to-Bar Progression
Core
Isolation
Core
Advanced
Set it up
Hang from a bar with an overhand grip and your shoulders pulled down.
Squeeze your legs together and point your toes.
Tuck your pelvis slightly to kill the swing before the first rep.
What I say while you lift
Curl your pelvis toward your ribs — the legs come along for the ride.
Lift to hip height at least, higher if you can hold the position.
Lower slowly enough that nothing swings.
End the set the moment you start kipping.
What goes wrong
Swinging into the next rep off the last one.
Lifting only the legs while the pelvis never moves.
Dropping the legs fast and snapping the low back.
3011
default tempo
Exhale as you lift, breathe in as you lower.
breathing
Before you load it
Use straps once your grip fails before your abs do — the point of the set is the trunk.
Bend the knees or move to a plank while any low back irritation is still present.