Table of Contents:
How To Hanging Leg Raise
Video taken from the channel: Fraser Wilson
Hanging Leg Raises: Beginner To Advanced
Video taken from the channel: Tom Merrick
Hanging Leg Raises (Hip Flexion)
Video taken from the channel: Muscle and Motion
The 25 Best Hanging Ab Exercises
Video taken from the channel: FitnessFAQs
Hanging Leg Raise | HOW-TO
Video taken from the channel: ATHLEAN-X™
How to Perform the Hanging Knee Raise / Leg Lift
Video taken from the channel: Brian Schmitt
Hanging Leg/Knee Raise Tutorial — Muscles Worked, Benefits, and Form
Video taken from the channel: BarBend
Pull-up leg lifts: Add another element of challenge to hanging leg raises by using a pull-up bar instead of a chair frame. Captain’s chair kicks: Raise just one leg to waist level, keeping your knee straight. In a slow, controlled movement and a straight back, do a flutter kick.Hanging from a bar by your extended arms, you raise your legs parallel to the ground. It is a more intense version of the vertical leg raises in the captain’s chair.
While the traditional crunch and its variants give a top-down approach, the hanging leg raise is a bottom-up approach that works the abs in a different way than many ab exercises.Hanging Leg Raises with Ab Straps. Fasten a pair of Ab straps with a pull-up bar. Support your upper arms with the Ab straps by reaching through the straps.
Hold the upper part of the strap and hang with the legs straight. It is your initial position. Raise your legs so that the torso is at 90-degree with the legs. Pause for a few seconds.
THE HANGING LEG RAISE/ TOES TO BAR PROGRESSION For the first variation of this exercise, find a pull-up bar that is high enough to get to your feet completely off the floor Jump up and grab the pull-up bar at a distance that is approximately shoulders with and your palms facing forward.Performing the hanging leg raise and progressing with the hanging leg raise will assist in increasing your strength and stability on major compound lifts such as the squat and deadlift Other ab exercises such as the sit-up, plank etc. compress your spine – the hanging leg raise (and its variations) are the only ab exercise to do the opposite.Lean back slightly and perform the leg raise with knees bent. You can lean your torso forward into the leg lift for more core activation. Twisting hanging leg raise.
This variation is effective for targeting the oblique muscles. You’ll use the same setup as the basic hanging leg raise.Perform 3 to 5 bent-knee hanging leg raises in a row, holding each repetition in the top position for 30 to 60 seconds.
That’s 1 set. Do 3 to 5 sets, making sure to fully rest in between each set.Lie with your back flat and legs extended with your toe pointing forward. Place your hands either by your side or under the hips. This is the starting position. Keeping your knees slightly bent, exhale and raise both the legs until it makes a 90-degree angle to the floor.
Hold this position for a second.5 Benefits of Hanging Knee Raises. The hanging knee raise can be done by nearly any level lifter, and can be progressed to a variety of more complex movements.Grab a pullup bar with an overhand grip, making sure your arms are completely straight and your feet are off the ground. With your legs completely straight the entire time, tighten your core and use your abs to raise your feet toward your shoulders.
Pause when.Modify the hanging leg raise by bending your knees. Stand up straight under your chin-up bar, then lift your arms and grip the bar with an overhand grip. Slowly raise your thighs up toward your chest and bend your knees.
Hold for 3 to 5 seconds, then slowly lower your.The hanging leg raises with twists, which is an advanced variation of the normal hanging leg raise, is also an exercise for gaining strength that develops your.Now as we said earlier, hanging leg raises are not an easy exercise, however there are variants that use to help you work towards being able to do them.
Doing a hanging leg raise by bringing your knees to your shoulders instead of keeping your knees straight and bringing your toes to your hands can decrease the resistance on your abdominal muscles significantlyhowever it remains an effective.Hanging Knee Raise Halfway. Step 3: Once you have established body control and a flat lower back, slowly pull the knees to the chest, making sure to also pull the heels up towards the hips.As explained above, one way to make the leg raise easier is to bend your knees during the movement, but another less taxing variation is to lift one limb at a time.
Keeping one leg grounded will.
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140 comments
Bought your app totally worth it,already seeing results in the first week❤
what if your too tall for the bar and your feet hit the ground?
How do you keep your body fat that low. Is it just your nutrition or you do a lot of cardio, HIIT, etc?
How many reps should should I do if it is my first time doing this exercise. I have done plenty of other core workouts but I have never tried this exercise.
What is the difference between leg raises on the floor and hanging. Is there any benefit I’m missing?
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Very nice. Very good content. You are looking the ripped instructed role these days. Wish I was close by. I am in the usa, Indiana, too far. However, I just get my Tom Merrick fix by video. ha ha Good job as always.
Brother man, you’re smooth as skill! These are the hardest things even but you make it look easy as crap! You’re awesome!!!
I love hanging leg raises, but I always get sharp pains in my shoulder when I pull up.. so it’s difficult to do it while hanging passively (for me)..
Great video as usual. Technically doing AB exercises will not give you ABS not because of the fat. AB exercises will not give you ABS because you already have these muscles in your body. Whether they are developed or not is another matter.
Great video! I’m guilty of swinging while doing these, I have to learn how to control my core better, so I’ll try to do your first method! I’d love to see some vids on how to strengthen the core too. (P.S. You should invest in a tiny mic… it’s kind of difficult to hear you… but the video quality is amazing!)… keep up the great work!!:)
Hanging ab exercises are also really good for building grip strength as well!
I am getting a little lower back pain. What am I doing wrong?
How do you do the hanging leg raise without your entire body swinging. I can get my legs up and can control on the way down, but maybe the movement up is too explosive? Or do I need to work on how I’m gripping the bar?
too much talk and variations. people get here because they want to see the correct hanging legraise. one exercise.
At some point I watched one of your other videos where you did these leg raises on a pull-up bar. I gave it a try and on the first raise I hurt my left shoulder. Now my shoulder had been previously injured and it had been healing slowly over the last year and was actually feeling almost normal again. I notice that you were doing these with a slight bend in the elbow, and I did this with straight arms. This has set my shoulder healing back a couple months. So I advise caution with this.
Your breathing technique is wrong which is the most important part of abs exercises
I find an active hang actually focusses the exercise more on the abs and core. Of course trying to lever yourself backwards with your lats is not desirable, but it can still be avoided in an active hang.
Great video Tom!.
I wanna know how you maintain stability with dead hang?
you are barely swinging even with using rings, which should give more swinging more than a normal bar.
Thanks for the awesome content ^^
I’ve been working out for a couple years now, just solely calisthenics and I’ve seen huge changes in my body. While I do workout 6 days a week including running 12-18 miles a week, I have a bad habit of enjoying whatever I want to eat. That being said I have the body that exemplifies my life choices, a toned body for the most part with an embarrassing gut that I can’t seem to get rid of. What sort of diet regiment would you recommend/do you do yourself? I’m trying to get a diet that’ll be a life style, not just to cut. But I am trying to lower my body fat percentage as well. Thanks in advance!
What if I’m too weak and heavy to even hang from the elbow chair thing?
I watched a video on abs and it said to do these leg raises and I couldn’t do them to start. I was looking for s video on how anyone can do it, and I also needed to do exercises for obliques on-top of the six pack. So I’m like, lemme come back to Jeff and see what he has to say. (First 15 seconds of this video)
“Here is how to properly do leg raises, how anyone can do them, and how to target abs, obliques and even hip flexors.”
I bow to the king
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…But how is a beginner supposed to do these, when even Jeff is suffering a bit here??? How do I get the strength to do these well?
Really great video Tom! I loved the extensive progression options:)
Jeff can you do more stretches videos?
I liked the chest stretch pushing ones shoulder into the corner of a wall.
Does the grip position matter when doing Hanging Ab Exercises?
Great exercises. I would love to see your rig with the rings.
I end up swinging. Can any one tell me what I’m doing wrong?
its crazy how jeff is talking so calmly and casually whilst insanely doing these leg raises
i like this very buch but isn’t the lumbar supposed to be almost straight, controlled by the abs?
Dear may i know your diet plan?what type of food you intake
What would be the proper breathing technique for the leg raise? When do you breathe in or out? Thanks.
1:42 “The focus is now to get my ass to you.” Jeff Cavaliere
Great video, this is the best ab work out out there, no machine or weight can compete with it
Howe do you do that with straight arms?? I can’t get my legs above my head with straight arms why can’t I do it? My abs ore not so bad
Yo, I did that windshield shit and my back in still healing after 9 days.. I want a refund.
Jeff needs to be leaner, now we can see every single ome of his muscles, but we wanna see nerves firing signals to the muscle fibers, so you gotta keep working man������
When doing these, should i “lock” my shoulders out when hanging so that i can solely focus on the ab portion of the movement? or should i pull up slightly and partially engage my lats before “showing your ass”? the reason i ask is cause ive always done the former and while i do feel the contractions where i think i should, my shoulders, palms, and my hip flexors start to fatigue only after a set or two. Ive found that “Showing your ass” becomes a bit more manageable when pulling up slightly and engaging my lats but my only problem is that this becomes extremely fatiguing very early on. which way is the proper way to do this?
my lowerback start to feel uncomfortable when going leg raises
In 1 Month I will be able to do 1 Rep from 0 with struggling to do sit-ups right now! I will write how well I did.
When we go too high like tuck front lever, it works more on the latisimus dorsi back muscle wings.
Just lifting our leg to 45 degree, half range is much more effective for the abbs, ie, to do without swings/momentum on our body
I can’t wait til I move to a bigger place lol all I got rn is a door way pull up bar so I’ll see what I can do. Thanks for the inspiration and techniques!
Do monkey pullups can help do a 2×1 compound (Pullup & Abs exercise)? (Busy guy here)
how do you know you’re not using your hip flexors to raise your legs vs your lower abs?
Thanks Jeff, I both love and hate you right now because after 10 reps I wanted to die…but I can’t deny it’s a great workout.
Great video Bro, but Jeff, on one of your vids you said to go underhand but in this vid you’re overhand. I’m dealing with a jacked up L5/S1 with a touch of OA, but I find that it’s better when my abs are conditioned and I don’t want any unnecessary movements. I plan to incorporate the hanging leg raises as most ab exercises kill my back, any other pointers?
I just don’t understand the people who think CrossFit leg raises are a good idea.
does anybody think its a good idea to focus lower abs on one day, the next day do upper abs, then obliques and finally hip flexors on other days?
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If you have APT, should you avoid doing hanging/lying leg raises?
Look at him, he is out of breath doing that so I doubt many normal people can do that
Hi bro
All videos are awesome kindly make the video for diet while making six pack
Its a good thing you took your cape off before you began these exercises, it could have created a choke hazard even for a superhuman like you. Stan Lee has been looking for you.
Please, answer me: How many sets and reps should I do for each press exercise?
Hey Tom, do you have any advice for a point to start, with the false grip on the Rings? Bc I’m not even able to hang in the false grip, so I don’t really know where to start��
But calisthenic movement says that you should maintain active hang during toes to bar. Why?
90% of everyone in this chat aren’t serious about working out.There just here to post memes
I can’t do leg raises except one leg at a time on the captain chair and then only to 45 degrees. I can do 50 sit-ups until failure. Have lost 100 pounds but am still about 35 over. What can I do to develop strength and flexibility to do leg raises?
anyone that hates on this video i hope you become a hitchhiker
wonderful/ 24 exercises in 4 minutes. Practice tonight at gym:) thank you.
What if you have a hard time learning how to curl your pelvis through the hanging leg raise? I find I’m able to do a lot of ab work but for some reason can’t do the toes to bar or the pelvis leg raise that you show (but I can hold an L sit)
every time i try these my shoulders start to hurt badly… what do i have to train to overcame this?
Hi Daniel. I’m from Brazil training every day in some green place of my University campus. Here we have not good standard bar to do muscle up. The technique I learned from videos of movements those CrossFit groups over internet. We have a similar resistance band, we do some Arnold’s exercise and a lot of lower and upper body exercise. I have some doubts, if you can help me please write your comments. My first is if I trained 5 or 6 times in week mostly trained lower body(A) and next day upper body(B). So how manage specific trained for abs concurrently? This respect question is about frequency of abs trained over the week and how to managed concurrently with other muscles. I know for experience if I post for after upper body exercises my arms are exhaustive and will be difficult to do some this exercises, even I do very well separated and RESTED. So how to managed? Create a C day with some specific flexibility training and off course abs? Next if I have training my abs with great intensity and suppose the nest day is a Upper Body day, I have to avoid some exercise that can recruit abs muscles, for example pull up L sit or chin up L sit? I know that abs is present in every moment of my day for my correct posture but the diference is if I realize more or less efforts over my abs. The principal is avoid in rest cycle? How better manage this equation? Thanks a lot! And ” where there’s will there’s a way!”
can anyone tell me why i only feel this exercise in my armpits? it feels like nothing for my abs
my lack of strength causes my to swing like a mad man. Slowly getting better…one day at a time
Man I need to try a few of these today!! Got the basic ones down so this video is super helpful for more advanced ones! Thx Daniel for all the old and new videos….top notch quality
After doing these I have a sore lower back feeling the day after. Is this normal?
is it normal that my shoulders hurt after doing 3-4 sets / 10-12reps of any of these hanging ab execise?
Whats are the differences and benefits of training abs hanging vs training abs in paralel bars?
Is it good or bad to round the lower back while doing the leg raise? (thr upper back not)
Or simply turning your palms inward and hanging in chin up position increases hanging strength/helps with shoulder issue.
does anyone know if you should be activating your lats while hanging? just started doing these and cant figure out how to do without getting a sore shoulder/swinging my entire body
My arms tire out before my legs due to the constant hanging.
Hi Daniel, you’re truly inspirational and educated. Breathing help please! When to inhale, exhale? Should I be ‘bracing’ my abs and ‘ribcage down’ like in your static ab video? Thumbs up mate “)
Hey Daniel! Are these the only exercises that you do for your belly?
Also, you should put your name in a graphic on every video in future. In almost all your vids, I can catch your first name, but have the damnedest time hearing your last name.
For the longest time, I thought you were saying Vandal, which would have been cool. Alas, your name is only Vadnal.
Great Video!
1. What percentage bodyfat are you in this video?
2. Do you dead hang or retract your scapula when doing these?
Thanks!
I get shoulder pain while hanging and doing these. No pain on pullups however. Any tips?
I have a question, I’m trying to do raised leg hold, practicing for lever, how should I hold myself, I do them on a bar, should i relax my arms let them hang or should i contract scapulae like for a pullup? also does it matter if my elbows are slightly bent, like when i contract scapulae?
A usual a great informative video. I thought the leg raise sequence is about too much about hip extension which we do too much of with sitting, etc.
As a PowerBuilder I still need body fat for raw lifts like squat, deadlift etc
any difference if we grab the bar in chin up position? i mean, the palm facing inwards
Don’t necessarily agree with the “don’t go too high part”. Go as high as you can in my opinion. Also, I think it’s called a Roman Chair
I will doing three months these workout but not coming six pack
Hey! I saw your recommended routine and I know you don’t do all of that every single day, but how do you separate your workout everyday? You do chest and abs today, and legs and arms in the other day, etc? How can I separate between these and those? Thanks.
Dont train too much hipflexors by just raising legs guys…! really focus on Pelvis forward tilt
https://www.youtube.com/watch?v=RuIdJSVTKO4
1:57
Once the legs are vertical the leverage is greatly reduced
hahahhahahahahahha I HAVE GOOD AB SHAPE THANK YOU MOM AND DAD
I been looking for a good oblique workout and I just recently been able to do clean hanging leg raises. This is gonna be good. I have a great 6 pack and not a skinny pack but not so good obliques. So can’t wait to do some sets of this and maybe 3 months down the line have some good ones popping out. Jeff you are amazing.
I just wanna do them for repetitions, not necessarily the actual hold. I can easily do knee raises on the bar but struggle bringing my legs up. Should I follow these progressions or do something else?
does it need to be slow or on regular pace? what will we get if it is done slower than the normal speed?
Downvotes from pencil thin wrist incels and humanoid cholesterol ����
hey dude, great vid. What shoes are you wearing in this? thanks!
Thanks for the tips on engaging the core by exhaling, and tight hip flexors. I will definitely stretch out before I try this.
Wow! Impressive moves…
…that I am unashamedly stealing!
Though I imagine I’ll only be able to replicate your control and skill after about 10yrs of practice!
Great instructional video man, keep ’em coming.
congratulations Daniel you really are unique for your fitness shape and all this great things you do just wanted to ask you please how would you plan from this abs exercises like you always do with a list of how many exercise reps and sets
I have belly fat when I workout for ABS my stomach come out should I workout for abs or try to lose belly fat
Any tips for me? My hips constantly pop and crack on the way up and down during reps regardless of how tight or flexible I am on a given day. Makes it hard to go up high and keep legs together. Also my thighs get very tight on the way up
seems like this exercise is great for people with anterior pelvic tilt
looks like the finishing angle was well above 90 degrees but thanks, will try them
https://www.youtube.com/watch?v=p52lKe5zb0w I m super curios what u think about that jeff?
I can’t do any of this yet. I think I’ll start with a dead hang
would you miss anything if you use the machine instead or is there no difference?
Would be very interested to know what hanging, pull ups, chin ups, overhead press, lateral raises etc do to the shoulder joint. Particularly, if one suffers from ac joint arthrosis or impingements. Please be so kind and helpful to do a video on that.
This is best exercise for abs along with regular leg raises/dragon flags. People tell me all the time I have visible abs after just 2 months of bodyweight workout, and I did just these 2 exercise for abs
The passive hang used to give me pressure and discomfort in the shoulders, I honestly thought I was doing something wrong so I used my back a lot to avoid that discomfort…turns out my overhead mobility just sucked from being a lazy gamer for too much time �� and this was revealed to me with the excellent butchers block exercise I got from you and Emmet. No more problem with passive hangs. Thanks again for your hard work on the channel! Would not be progressing as fast if it weren’t for guys like you and fitnessfaq ��
This guy told the truth in first 25 sec before jumping into workout
what if you are laying down straight on your back and then raise your legs. Do muscle action differ from the ones you pointed in this video?
How do I start doing this? I’m not in uni. I can afford a gym membership and I am reasonably fit, sometimes run/swim/gym. But it seems like unless you got into this in school or college or uni then you’re stuffed. It just seems like to able to get into gymnastics or anything like a sport that you need to learn, you need to go back in time to being a kid, or go back to uni…
You’ve got a public speaking habit of clasping your hands together every few seconds. Awesome videos and great content, but the clasping is hard to un-see.
It is nice to see you drop the beginning “power/paw” greetings. This greeting is better. Thanks for the video mate.
when you retract and depress hanging do you pull your shoulder and chestout just need some clarification thanks:)
I love this exercise for improve in the L-Sit, at least for me, if I improve my L-Sit, I improve this exercise (and backwards).
Cool video! I’ll steal some variations of this exercise ��
Why do my shoulders absolutely kill when doing any hanging from my hands.
Do I need to keep my whole upper body tensed?
I cant do many leg raises if I do this
Hey Tom, what kind of rings do you personally prefer? I’ve got wooden rogue rings for my gym. I’d like to get another pair for versatility and travel with much more outdoor use.
tip for progression between the captain’s chair and full on hanging leg raise is do move to the dip bar in between. helps build the body tension you need for the full hang
Are there any real differences in these vs supported leg raises with pbars? This tends to kill my shoulders before my legs (have a previous shoulder injury).
Is it possible to do it in the correct way if someone has lordosis?
Could do these the first time I tried it. It quickly became my favorite ab exercise.
Is it possible to train all upper and lower abs doing these?
he fkin did obelisks and looked tighter then when he started
i love the hanging leg raise it really kills my abs especially more so now that I’ve seen this video.
I understand that abs are up to body fat percentage but then how come I can see clear definition with my top abs but not my bottom abs, and why don’t skinnier people have defined abs
just in time i was just looking for this! Little bit confused about how many reps/sets we should be aiming for, for each progression.
Tried doing leg raises today without those elbow harnesses (I guess that’s what you call them) and I felt tremendous shoulder pain. I could perform the leg raise but at the cost of agonizing my shoulders. Am I doing something wrong?
I can’t believe it. I was searching for a beginner to advanced hanging leg raises guide but I didn’t find any. Today, you upload this in depth guide tutorial. Thanks Tom.
Keep your head and ears parallel to your arms on the dead hang, then do toes to bar, tell me if it’s easy.
Does it matter if my arms are bent more like I’m doing a pull up and hang that way rather than hang off the bar with my arms straight as it kills my shoulders. I can still feel it in my abs the way I do it but without the pain in the shoulders?
I check a lot of workouts handbooks. This one from Unflexal is the best.
I hurt my lower abs doing this about a month ago and it still doesn’t feel any better:/
If my bar isn’t high enough does that create an issue? My chin up bar is hanging on my doorway but I’m 5’10 and my feet are flat on the floor unless I engage my arms and pull up.
when i do some of these exercises it feel like my quad are getting more of a workout than my abs, my quads tend to cramp up every time and cause me to stop. any advice?
I’ve been following you since project planche days and I have to say you’re just getting better and better in terms of quality! Your Sunday video is a reason why I love Sundays. Keep up the awesome work and hope your elbows heal asap!
But abs video I have seen on YouTube! Proper technique and execution. Love it!!!!!!!!!
Thanks for sharing! Can’t wait to try them all.
3:48 Reverse Lying Crunch
4:21 Lying Leg Raise
4:48 Lying Leg Raise w/ Hip Raise
5:17 Hanging Knee Raise
5:38 Hanging Leg Raise
6:15 Hanging Leg Raise To Bar
Do you dead hang or engage your lats and raise a bit? The exercises are way easier and feel more comfortable when I do this
I can`t put up a straight leg when raising, does it affect the effectivity of the routine?
how can i reqch that level to do hanging leg raise? can you make vid about that? Good video btw��
Great vid Fraser! I can do a ton of leg raises but only to hip height, can’t touch the bar not even once, any tips for that last part of the exercise?? Maybe I have good hip flexors but just not good ab strength?? Thank you in advanced!!