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hanging-leg-lifts

The fitness exercise of hanging leg raises is a challenging variation where you specifically target your abdominal muscles on the pull-up bar. This exercise offers numerous variations, with the focus either on the rectus abdominis or the oblique muscles.

However, in this context, we are not addressing the common leg raises or knee raises on the dip station, as extensively explained in a previous post about knee raises on the machine. Simultaneously, there is not necessarily a requirement to perform hanging leg raises. Alternatively, the lying leg raises variation is also suitable for training the abdominal muscles.

Various terms for this exercise include hanging knee raises or "hanging leg raises." Regardless of the designation you choose for this fitness exercise, it is advisable to opt for hanging leg raises only if you master the correct execution and possess sufficient strength. Beginners may struggle to control the movement due to insufficient muscle strength. Therefore, novices should incorporate alternative abdominal exercises into their training plan.

Muscles stressed during hanging leg raises

The targeted muscle groups during hanging leg raises are diverse, primarily focusing on the rectus abdominis and the pyramidalis muscle. During execution, the oblique muscles (musculus obliquus abdominis) come into play as supporting musculature. In some variations, these muscles can even be trained primarily. Further details will be explained in the subsequent exercise descriptions, which concentrate on fitness exercises for both the rectus and oblique abdominal muscles.

Hanging leg raises for the obliques

Simultaneously, there are various variations of hanging leg raises focusing on the side abdominal muscles. In the following section, two different variations are presented, along with all relevant information regarding body posture and execution.

Body position

Once again, you find yourself in the starting position on a pull-up bar, with the legs hanging down. In one of the subsequent variations, you transition immediately into a position with increased body tension. This will be explained later. The back should not arch, and the abdominal muscles should be tense. Ensure that your entire body is firm, and the legs are not dangling loosely but maintain some tension in the muscles.

Movement execution

This variation of Hanging Leg Raises is also known as the "Windshield Wiper." In this, you move your legs from one side to the other. You fully extend the legs upward while the buttocks are approximately at head height. The legs now rotate from right to left, showing a 45-degree angle in each upper corner. Hold the bar in an overhand grip. The lower and upper arms form a right angle and remain constant throughout the entire exercise.

Additionally, it is possible to train the side abdominal muscles during hanging leg raises with bent legs. Pull the knees upward, so they are approximately at chest height. Then, rotate the hips in one direction, so the two knees, for example, point to the right. Afterward, return to the center starting position. Subsequently, pull the knees up again and rotate in the opposite direction. An angle of about 45 degrees seems advisable for the rotation.

Hanging leg raises for the rectus abdominal muscles

There are various executions of hanging leg raises, allowing you to target your rectus abdominis effectively. In the following section, you'll receive information on the optimal body posture and instructions for four different variations of this exercise.

Body position

Executing hanging leg raises requires strong grip strength. If necessary, you can use loops or other aids to hang better on the pull-up bar. Employ the overhand grip, placing it approximately shoulder-width apart. Your body hangs freely downward. Tighten your abdominal muscles and ensure your back stays straight, avoiding an excessive arch. Your legs are rigidly directed downward, with muscle tension in the abdominal region. Protect your joints with a slight bend in your knees. Allow your body to come to a complete rest. When it ceases movement, you are ready for hanging leg raises for the rectus abdominis.

Movement execution

In this variation, you hang in the starting position, and your legs are slightly inclined backward. Lift your legs forcefully, extending your feet as far as possible into the air. Almost only the shoulders remain in the straight starting position. Simultaneously, push your hips, buttocks, and back forward to elevate the legs. Exhale during this movement, holding the position briefly. Then lower the legs back to the starting position. Ensure you don't use excessive swinging but choose a moderate pace.

Performing knee raises in a hanging position involves using a shoulder-width grip on the pull-up bar. To initiate the exercise, pull both knees upward toward your chest. Keep the upper back in an upright position while allowing the buttocks and hips to move slightly forward. Maintain tension in the abdomen during this upward movement, exhaling. Subsequently, return to the starting position with almost fully extended legs, taking a deep breath.

For hanging knee raises with additional weight, incorporate a dumbbell to intensify abdominal muscle engagement. Follow a similar approach as hanging knee raises, but place a dumbbell between your feet.

In this variation, utilize extra weight on the cable machine. The rope hangs in front of your feet, serving as additional resistance. Exhale as you lift the legs forward without fully extending them. The legs should hover approximately parallel to the ground. Inhale as you return to the starting position.

Common Hanging Leg Raise Mistakes

Given the complexity of the exercise, mistakes in hanging leg raises are unfortunately not uncommon. The following section highlights the most common errors that you should avoid during the execution of the exercise.

✅ Excessive swinging and too much momentum: The execution of the exercise requires careful consideration and a moderate pace. Therefore, it is crucial to ensure that excessive swinging is avoided, and unnecessary momentum is not applied.

✅ Excessive speed of movements: Movements should occur at a moderate pace. Many athletes perform the downward movement too quickly, which can reduce the effectiveness of the training.

✅ Overestimation instead of realism: Most variations of hanging leg raises are complex and pose a challenge for beginners. Hence, it is essential to approach the matter realistically and assess which exercise truly aligns with your fitness level.

Alternatives and similar exercises to the hanging leg raises

Simultaneously, you'll discover various variations to strengthen your abdominal muscles. Presented here are alternatives that exhibit similar movement patterns or target the same muscle groups.

Lying leg raises

The execution of leg raises in a supine position encompasses different exercise forms, allowing you to train your abdominal muscles at home on the floor. These exercises are suitable for both beginners and advanced individuals.

Knee raises on the dip stand

With knee raises on dip bars, you have various options to choose from. This enables you to target both the rectus and oblique abdominal muscles. These exercises are also known as knee raises on a machine.

Knee raises while lying down

Knee raises in a lying position are also excellent for home training. The key difference from leg raises in a supine position is that you don't lower your legs. Otherwise, the exercise forms share some similarities.

Side leg raises

Lateral knee raises focus more on strengthening your abductors. This exercise is typically performed without additional equipment, making it ideal for home workouts.