Hanging Leg Raise

Training details Hanging Leg Raise

  • Primary Muscle
    Inner Abs, Straight Abs, Forearms
  • Secondary Muscle
    Obliques, Lats
  • Equipment
    Body weight
  • Level
    Average

Guide for Hanging leg raises

  • Targets the straight abs really good, your legs are only there as “weights”
  • Use a pronated grip
  • Bend your knees if you want an easier version
  • Lift your knees or straight legs more than 90 degrees from the floor
  • Do not just drop your legs on the way back, the eccentric phase is very important
  • Curl your pelvis upwards so it gets in front of your body to target the abs even more
  • Do not swing your entire body. Lift in a controlled matter with your abs
  • If you want even more resistance you can use a ball what you squeeze between your feet

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Deficit Deadlift

Deficit Deadlifts is a deeper version of your traditional deadift. To make it “deep,” you must stand on an elevation so that you lift the bar from a lower starting position. During a normal ground lift, you can do the right thing and start the movement with your legs, but you can also incorrectly straighten your back directly. In deficit deadlifts, the opportunity to lift directly with the back disappears, so you have to work with the legs so-called “leg drive” at the start. Therefore, the exercise is good for learning the first phase of deadlifting.