MOVE OF THE WEEK
HANGING LEG RAISES
WHAT IT TRAINS
WHAT IT REPLACES
- Lying hip raises
- V Sits
- Knee/hip raises
WHAT IT SUPPLEMENTS/COMPLEMENTS
- Balance training
- Hanging pike
RECOMMENDED SETS AND REPS
- Good for all rep ranges
- 5 - 8 seconds up, 5 - 8 down
- For beginners: 3 sets of 3 reps
- More advanced: 5 sets of 5 reps
- Hanging leg raises with weights (belt or ankle)
- Improving grip strength
- Latissimus dorsi engagement
- Practicality (they can be performed anywhere, as long as you have something to hang from!)
HOW TO PERFORM
1) Applying either a close, medium or short grip; grip the pull up bar from above and hang from it with both arms and legs fully extended. At this point the whole body should be extended and relaxed.
2) As you exhale your breath, raise the legs to a 90 degree angle. Exhaling your breath during abdominal exercises is key due to the fact that it can intentionally tighten the abs throughout the movement whilst also assisting with correct form and tempo implications.
3) Once the point of contraction has been reached, if you can, hold and engage the abdominal muscles.
4) Whilst breathing in, slowly lower your legs back down to the starting position.
5) Perform for the preferred amount of repetitions.
IMPORTANT KEYS TO REMEMBER
- don't use momentum to swing your legs up
- use deliberate and slow-paced motions to raise and lower your legs
- don't forget to breathe!
- when you lift your legs, the movement should occur at your hips—not in your lower back
- keep your ribcage down