Exercise Spotlight – Hanging Leg Raise

The hanging leg raise is great for working the abs in a way that transfers to many sporting and performance-based activities. They are required to hold a strong isometric contraction which is vital for transferring force during the prior mentioned activities. The legs create the resistance and having them straight out makes things tonnes more difficult. Remember to keep good control, especially eccentrically on the way down to get the most out of these. Make sure you have mastered the hanging knee raise before moving onto these.

Exercise Suitability:
Beginners: ❌
Advanced: ✔️
 
What are the key technique points?

• Before you start moving your legs, brace hard and pull your shoulders blades down into an ‘active hang’ position which you should maintain throughout
• Keeping your legs together, squeeze your abs to ensure you pelvis in neutral and not excessively arched before starting
• Maintain full body tension and lift your toes up under control before slowly lowering them to keep tension and avoid swinging.

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