Exercise of the Week: Hanging Leg Raise

July 26, 2012

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week, we highlight Hanging Leg Raises, an exercise that increases core strength and definition.

Who’s Doing It

Muscular Benefits

  • Increases core strength and definition

Sports Performance Benefits

The Hanging Leg Raise is one of the best exercises for developing abdominal and core strength. Raising your legs engages all of your abdominal muscles, including the lower abs—making makes the exercise better than Crunches, which only engage the upper abs. To add another dimension to this challenging exercise, you can also strengthen your obliques by performing leg circles. Plus, hanging from a bar strengthens your grip and forces you to balance and stabilize throughout the movement.

Hanging Leg Raise How-To

  • Hang from bar with grip slightly wider than shoulder-width and back against wall (if no wall is available, have partner provide support)
  • Hinge at hips and lift legs up until feet touch bar
  • Slowly lower to start position
  • Repeat for specified reps

Sets/Duration: 3x12

Coaching Points

  • Keep legs straight and together
  • Work full range of motion
  • Maintain control throughout movement
  • Perform in circular motion to target obliques

Do you have an exercise that you want to see featured as an Exercise of the Week? Leave a comment below.

 

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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