Leg Raise
Reps15 times
Calories burned82 kcal
LevelProfessional
Changing duration and load is available in our application
Grip the bar with a slightly wider than shoulder-width grip. Legs and feet together. Tip: You can use the straps for easier grip. Bend your knees at a right 90-degree angle and pull your legs up so that the tops of your thighs are parallel to the floor and your calves are perpendicular. This will be your starting position. As you exhale, lift your legs up so that your shins almost touch the crossbar. Hint: at the peak of the movement, try to straighten your legs as much as possible. Slowly lower your legs to the starting position. Tip: try to avoid rocking the torso and jerking. Complete the required number of repetitions. Variations: To make the exercise more difficult, use weights.
How to perform the exercise
15 times
82 kcal
Control your movement and do not rush.
01
Grip
Grip the bar slightly wider than shoulder width; legs and feet together, straps optional.
02
Start position
Bend your knees at 90 degrees and pull your legs up so your thighs are parallel to the floor and your calves perpendicular.
03
Raise
Exhale and raise your legs until your shins almost touch the bar; straighten your legs at the peak.
04
Hold
Hold the top position for a moment.
05
Lowering
Slowly lower your legs to the start position, avoiding swinging.
Variants
Beginner
Raise bent knees with a smaller range.
Middle
Work to thighs parallel with the floor.
Professional
Use ankle weights.
Which muscles are working
Abs and core
Benefits of the exercise
Strength
Develops abdominal strength through the full range.
Balance
Trains torso control while hanging.
Simply
Needs only a bar.
Contraindications
Acute lower-back or shoulder pain.
Recent abdominal injuries.
Medical prohibition of abdominal training.
Recommendations
Straps
Use straps for a firm grip.
Swinging
Try to avoid swinging the torso.
Tempo
Work without jerking.
