Hanging Leg Raise

Grab the bar with a medium or wide grip. The legs are extended down, the pelvis is slightly laid back. This will be your starting position. As you exhale, start lifting your legs until they are at waist level, forming an angle of 90 °. After completing the movement, linger in this position. On an inhale, slowly return to the starting position. Complete the required number of repetitions. Attention: the movements should be slow and smooth, as the exercise requires the acquisition of dexterity in order to perform it correctly. Do not rush and use additional weights at first. Try to avoid rocking the body, they reduce the effectiveness of the exercise. Later, to complicate the exercise, use a dumbbell sandwiched between the feet. In any case, do not rush to increase the burden, excessive weight can cause a hernia. Variations: a lighter version of the exercise is performed in the hang on the simulator on the elbows.