Should you do hanging leg raises? Hanging Leg Raises

October 26, 2016

Everyone knows that the best and most significant exercise for the abs is the horizontal leg raise. In each gym you can find a specially equipped exercise machine with an elbow support, which is designed for this exercise.

However, what should you do if you can’t go to the gym, but you still want to have strong and sculpted abs? In this case, it is necessary to find a replacement for this exercise.

While it's not that easy, there are still ways you can add variety to your ab workout at home without sacrificing effectiveness. So let's get started!

If you are the happy owner of a horizontal bar, then you can perform this exercise no worse, and even better, than in the gym. The core muscles work much better when your body is as stretched as possible, which is facilitated by hanging from a bar.

Therefore, even if you visit the gym, it is better to give preference not to a machine with an elbow grip, but to a regular horizontal bar. This will make your abdominal workout more effective.

If you don’t have a horizontal bar, then you shouldn’t get upset ahead of time, because leg lifting can be done not only in the vertical, but also in the horizontal plane.

In the latter case, the load will be slightly less, which can easily be compensated for by an increased number of repetitions.

IT IS ALSO WORTH CONSIDERING THAT WHEN PERFORMING LEG RAITS IT IS VERY IMPORTANT:

1. Constantly maintain tension in the press;
2. Perform leg lifts with the force of the press, and not due to inertia;
3. Avoid body swaying;
4. Perform each movement at a slow pace, pausing at the highest point for 1 second.

When doing abdominal exercises correctly, the maximum number of repetitions will be from 12 to 20, after which the burning sensation will not allow you to perform even a few additional lifts.

This is one of the best static exercises that will make your abs not only sculpted, but also healthy. The plank allows you to make your waist narrower, “tighten” your internal organs and develop deep muscles that are almost never used in regular exercises.

It is often thought of as a “lower abs exercise”, although...

... in fact, in human physiology there is no concept of upper, lower or middle abs. This is a solid layer of muscles that are intertwined so closely that it is impossible to pump only one section.

Therefore, the bar allows you to simultaneously load all the abdominal muscles.

Since this is not a dynamic ab exercise, timing it correctly is important. IT IS NECESSARY TO FINISH THE APPROACH ONLY IF when the burning sensation is simply unbearable, and all the muscles tremble as if you are being electrocuted.

It is under such conditions that the plank no longer becomes just an exercise from school physical education, but a powerful tool in pumping up your abs.

Don’t forget about progression, so try to add time with each new day, or week by week.

This is a fairly simple but effective exercise that will strengthen your abs.

IT'S EASY TO DO:

1. you need to lie on the floor;
2. fix your hands behind your head;
3. raise your legs slightly (floor angle 45 degrees);
4. alternately perform movements simulating cycling.

Since this exercise allows you to perform a fairly large number of approaches, YOU NEED TO ORIENT THE TIME AND THE BURNING SENSATION.

These exercises are quite enough to make your abdominal workouts at home varied and useful, without depending on the gym equipment. Anyone can perform these movements, which is great for those who have not previously trained and are just starting to get acquainted with the sport.

Various fitness gurus love lifting legs while hanging on a horizontal bar. They say that only this movement works out the entire abs, allows you not only to “pump up” the abs, but also to increase the functional strength of the core, and generally looks impressive. Now let's move to any room. Almost all fitnessists do the exercise incorrectly, swinging their legs towards the horizontal bar and not loading their abs. And those who have mastered the technique often cannot work for a long time due to clogging hands, grip problems, or simple fatigue. The lifting is done at the end of the workout. Meanwhile, this is a really good exercise that can provide much more benefits than regular crunches from a lying position on the floor and sit-ups on a fitball.

Initial position

1. In any way, hang on the horizontal bar, palms slightly wider than shoulders;
2. Stabilize your shoulders by moving them away from your ears, slightly tighten the transverse muscle, drawing in your stomach;
3. Remove body sway, breathe calmly;
4. Bend your knees slightly if you are adducting bent legs, or straighten them if the goal is to raise your toes to the bar

Movement

1. Contract your abs by slightly twisting your pelvis forward;
2. Due to stronger tension of the abdominal muscles, bring your knees to your chest;
3. “Unwind” back without swinging;
4. Perform the required number of repetitions;
5. Don't relax your abs all the way down.

Attention!

• Remove inertial movements in the shoulder joint. Don't swing your upper body;
• Avoid swinging your legs;
• Do not throw your hips back to prevent complete relaxation of the abs;
• Don't pull your hips toward your ribs using the strength of your quadriceps, twist;
• Bring the pelvis with the bones to the lower ribs, as if “twisting” it upward. A similar movement is found in the Pilates system, and is practiced in strength training when we take a neutral back position.

Variations

This is one of the basic exercises in crossfit and gymnastics. Bodybuilders classify this skill as advanced, but it is not. The whole point is in technology. Raising your toes to the bar is not a twist, but a movement in the shoulder joint. The athlete starts from a hanging position, the toes can be pulled down to make it more comfortable, then, using the force of the press, he first brings the pelvis to the ribs, and then begins to rotate the shoulders and bring the toes to the crossbar. Lowering is done in the reverse order. There are two movement options - fast and inertial, and slow to work the muscles. The first is used in competitive CrossFit complexes, simply to save energy and complete the complex faster.

And this is just a movement to strengthen the press from the field of exercise therapy. The athlete hangs on a wall bar or horizontal bar, contracts his abs and brings his knees to his chest. You need to make sure that the movement occurs by contracting the abs, and not by throwing your legs up.

A variation for those who need to use the oblique muscles too. To begin with, the usual lifting of the knees to the chest is performed, the person brings the knees rigidly, and then turns, that is, bringing the knees to one and the other shoulder. The secret to the movement is to not relax your abs.

It is often called a press hanging on the elbows, but then the athlete would have to make a forceful exit and hang on the horizontal bar on the elbows, and this is very difficult. So we will do it correctly - in a forearm stand. The stance is taken in a special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the machine. It is also important not to tear off the lumbar region, so that the movement is strictly due to the press. Next, according to the usual pattern, either the socks are brought to the top of the structure, or the hips are brought to the lower ribs. Sometimes the legs are raised only to the midline, but they try to control the movement by tightly drawing in the abdomen.

Analysis of the exercise

This is a twisting of the spine with flexion at the hip joint. Sometimes knee flexion is added. The goal is to work the entire rectus abdominis muscle. The obliques are activated if you rotate from shoulder to shoulder at the top, and the transverses are activated if you pull your stomach inward, literally pushing the abdominal wall towards the spine.

Quite a few additional muscles are involved in dynamics and statics:

• Tensor fascia lata;
• Rectus dorsi muscle;
• Diamond-shaped and widest;
• Quadriceps and hamstrings;
• Forearm muscles

Preparation

Usually the movement is done at the end of the workout, when the body is already warmed up. This means you can skip the cardio workout. But this does not mean that mobility is enough to lift straight legs to the horizontal bar. The problem is that most fitness exercises involve the hamstrings in one way or another. By the end of the workout, a typical gym goer can only lift slightly bent legs to the bar. A short dynamic stretch, a series of body bends forward, hands to toes, will help to avoid this.

• Ideally, a bodybuilder or fitness specialist should not choose the highest bar. The height should be such that you can touch the ground with your toes pulled out. If an athlete sways too much, touching his toes to the floor will help him absorb unnecessary inertial movements;
• You should avoid swinging your legs, swinging and throwing your legs. This is a fairly short, controlled movement;
• The press contracts only in the upper part of the amplitude. Therefore, it is imperative to go through the middle line, and ideally, pull the hips to the lower ribs;
• You should not nod your head forward or touch your chin to your chest. This can lead to spasms in the cervical-collar area, discomfort during work and problems with recovery. In addition, nodding your head increases inertia, and we agreed to extinguish it;
• The width of the crossbar should be comfortable. There is no need to combine grip training and abdominal exercises, this only works for high-level athletes;
• You should eliminate unnecessary movements with your toes. Some athletes actively throw their toes towards the bar, and as they lower, they reach for the floor with their heels. This is an unnecessary movement that can cause an ankle injury;
• The movement in the lumbar spine is similar to what we do when we try to lift our legs from a supine position. The pelvis should be brought to the lower ribs, and not maintain the natural deflection in the spine

Gross mistakes

• Lifting with a bend in the spine due to the strength of the legs;
• Throwing socks to the bar using inertia;
• Flexion at the elbow joint;
• Incomplete amplitude, “light” lifting of the legs not even to the midline of the body;
• Rotation of the head, throwing back of the head and other involuntary movements

• The slower the pace, the more strongly the rectus muscle will contract, and the less the quadriceps, so you need to lift your legs only very smoothly and under control;
• The principle of “exhaling for effort” works universally, it can also be used in abdominal training; we bring the pelvic bones to the lower ribs, exhaling;
• It is better to perform fewer repetitions, but slowly and in a controlled manner, rather than swinging your legs in the air 20 times;
• If you still have problems with your grip, you should use straps, or perform lifts in a “Roman chair”;
• Raising the legs in the parallel bars in gymnastics is a swing exercise, in fitness it is strictly controlled and on the abs, so if you want to work your core muscles, it is better to perform the movement with a stiff body and not swing your legs;
• For all its promise, this movement can and should be alternated with others. Beginners may have trouble hanging if they did deadlifts that day. When programming the training load, this must be taken into account. It is better to put hanging leg raises on the day when you train squats and bench presses, and variations, rather than rows and deadlifts, it will be easier to learn;
• If the movement only strains your IT band and quadriceps, switch to an easier option for a while. Perform leg raises while lying on the floor, slowly and pressing your lower back into the floor until you feel how much movement you need to make with your front abdominal wall to keep your back pressed throughout the movement. Transfer this experience to the crossbar;
• If you can’t get rid of inertia at all, you should switch to a simulator and perform the movement in support with your forearms. The back is pressed against the pillow, we remove excess mobility in the thoracic region. If there is kyphosis, you need to tighten the muscles more tightly to the center and lower the shoulder blades towards the spine, while simultaneously retracting the anterior abdominal wall;
• For informational purposes, those who cannot pull their stomach inwards are recommended to do a plank and a vacuum. These two exercises give the skill of assembling the center of the body under any load, and are useful for a beginner fitness enthusiast, but it will not be possible to progress in them for a long time. Do them as lift-ups, and then move on to hanging leg raises.

A typical training program for a novice fitness professional includes abdominal exercises at the end of each workout. So, you don’t need to do only hanging raises. First of all, it will overtrain your forearms and weaken your grip rather than strengthen it. It is better to do it according to the “in one workout” scheme, alternating with planks and classic crunches with weights.

There are two options for the seto-repetition scheme:

• Multi-repetition, up to 20 repetitions for those who are ready to work on burning abs, but cannot yet straighten their knees and perform all the lifts with clean technique;
• 10-12 repetitions in a complicated version - socks to the bar, for example

There should be at least 3 working approaches, but no more than 5. There is no need to overtrain the straight line, it already works in all basic exercises

Contraindications

There are strictly only two types:

• Injury to the shoulder joints, rotator cuffs, shoulder muscles, or pectoral muscles;
• Forearm injury, finger fractures, hand injury

Naturally, movement is also subject to contraindications to strength exercises in general - the rehabilitation period after illness, surgery, and general malaise.

When they say that a weak grip is a contraindication, or excess weight is a contraindication, they are not taking into account the training goals. Typically, an athlete trains to become stronger and more resilient, and not to simply “check in” in the gym. It's difficult to make progress in anything if you don't practice it. Therefore, you should be careful about the very idea of ​​“training without training,” and refusing certain exercises due to some weak muscles. Start with straps, gradually your grip will strengthen, and you will be able to hang normally without them. And excess weight is not a constant value.

In a series of materials on the fight against fat, we mentioned that it is impossible to achieve sculpted abs solely through exercise - you need both a diet and cardio training, performed under a number of mandatory conditions (including being in).

But it is important to note that despite the above, fat burning largely depends on blood circulation in the tissues. Doing abdominal exercises develops muscles, which in turn improves blood circulation and helps burn belly fat.

The best abdominal exercises

Speaking about the rating of the most effective ones, we noted that when performing hanging leg raises, all groups of abdominal muscles are involved in the work - both the rectus abdominis and the oblique abdominal muscles. In addition, involvement is maximum.

Numerous exercises, such as lying leg raises or machine leg raises, are essentially variations of hanging leg raises - but without understanding the technique of the main exercise, it is impossible to perform the secondary ones correctly.

How to pump up your lower abs?

Proper execution of hanging leg raises engages both the lower rectus abdominis muscle and the lower external oblique muscle, which ensures the creation of the so-called “Adonis belt” - a well-developed lower abs.

In fact, no other exercise can develop your lower abdominal muscles the way hanging raises do. Performing side bends with dumbbells only widens the waist and spoils the proportions, while not being a key exercise.

How to do hanging leg raises on a horizontal bar?

When performing horizontal leg lifts, the work involves the anterior thigh muscles rather than the abdominal muscles (1). The abdominal muscles are activated only when the legs are raised above the horizontal level and only if the pelvis is simultaneously lifted.

The ideal position at the bottom of the movement is the legs at a ninety-degree angle to the body (bent knees are an easy option, straight legs are a difficult option), the ideal position at the top of the movement is the knees touch the chest.

How to learn to do hanging leg raises?

Pay attention not to raising your legs bent at the knees, but to lowering them down, doing this as slowly as possible, and feeling the tension in your abdominal muscles. Freezing at the top of the movement for a few seconds also forces the muscles to work.

How to quickly build up your abdominal muscles?

Gradually try to raise your legs a little higher than horizontal without rocking your body from side to side. In addition, lifting the legs above the horizontal should be done by twisting the pelvis, and not simply by lifting the legs up.

When performing the movement correctly, you should feel your abdominal muscles working as you slowly lower your legs. If you do everything correctly, then after two to three weeks of doing the exercise you will notice a noticeable strengthening of the lower abs - especially when combined with.

Leg Raise Trainer

When performing leg raises in the simulator, when you lean on your arms bent at the elbows and lift your legs (most often push-ups are also performed in this simulator), mostly the anterior thigh muscles are involved in the work.

The reasons are trivial - the trainees do not raise their legs high enough; in addition, by lifting the lower back from the back in an attempt to create additional tension for the abdominal muscles, they involve the leg muscles even more in the work.

***

Hanging leg raises are the best exercise for creating the “Adonis belt” and working the lower abdominal muscles. The ideal movement is to lift the legs above the horizontal by twisting the pelvis. Performing exercises in a simulator is most often incorrect.

Sources:

1. Lower Abdominal Myth,

There is nothing as effective for the abs as hanging leg raises on the bar. This exercise requires certain physical preparation, and in order for it to give the desired result and not cause harm, you must follow the instructions exactly. We share the technique of performing leg raises on the crossbar.

basic information

Types of exercises

There are several variations of this exercise:

• Raising straight legs on the crossbar.
• Raising bent legs on the crossbar.
• Raising bent legs on uneven bars.
• Raising legs while hanging with a clamped ball or dumbbells - on a horizontal bar, uneven bars or crossbar.

All of these exercises are designed for the abdominal muscles, while using various additional muscle groups. The most serious level of training requires lifting straight legs while hanging on the bar and lifting with a clamped ball; for the rest, an average level is sufficient. Let's take a closer look at each exercise.

What muscles work

When lifting your legs to the bar, the following muscles work:

• Oblique and straight bellies.
• Iliopsoas.
• Tensor fascia lata.
• Tailor, comb, long and short adductors.
• Rectus femoris muscle.

The exercise begins with the work of the hip flexor muscles, then the rectus abdominis and oblique abdominal muscles are involved. When bending your legs while hanging, the main load goes to the abdominal muscles.

Advantages

• A large number of muscles are immediately involved.
• A muscle corset develops, which is needed for correct posture.
• When hanging, a beneficial stretch of the spinal column occurs.
• Can be used for pain or problems in the lower back.
• Variability of execution.

Straight leg raise on the bar

Step-by-step instruction

Step 1. Hang on the horizontal bar so that your feet do not reach the floor. To do this, you can jump, and if you are not tall enough, use a bench or the support of a trainer. Grip: straight: medium or wide.

Step 2. Straighten your arms and legs completely, and bend your back slightly at the lumbar region.

Step 3: Take a deep breath and walk your legs back slightly.

Step 4. With a jerk, lift your legs to the bar to the maximum possible height - if done well, they should be slightly above the horizontal position. Professionals can touch the bar with their toes.

Step 5: Pause for a second at the highest level. For maximum benefit of the exercise, additionally tighten your abdominal muscles.

Step 6: Inhale and slowly lower your legs, focusing on the muscles being worked.

Step 7. Complete the required number of repetitions.

• Avoid inertia and swinging when performing the exercise.
• For a clean execution, move slowly.
• At the end, hold for 1-2 seconds and further tighten your abdominal muscles.
• If you have a lot of weight, then instead of a horizontal bar you should use bars with a back.
• To prevent your hands from splitting on the bar, you can use straps or wrist straps.
• You can start with the Swedish wall and raise your bent legs - this way you will significantly reduce the load.
• An advanced option is weighted leg raises.
• You can change the height of the legs, depending on the desired load.
• It is best to perform the exercises in 2-3 sets of 10-15 repetitions.

Raising bent legs while hanging on the bar

Working muscles

As in the previous exercise, when lifting with bent legs, the main load falls on the rectus and oblique abdominal muscles. Additionally, the rectus femoris and iliopsoas muscles are involved. The shoulder blades, shoulder joints and abdominal muscles act as stabilizers.

Step-by-step instruction

Step 1. Grab the bar with your hands using a wide or medium grip.

Step 2. Fix in a position with straight arms and legs, a slightly bent back at the waist.

Step 3. First, inhale deeply, and then as you exhale, pull your legs towards your chest as high as possible.

Step 4. Hold this position for a second and tighten your abdominal muscles.

Step 5. Slowly lower your legs and return to the starting position.

Step 6. Do the required number of repetitions.

Source: BodyBuilding.ua Sports Channel

During the exercise, it is very important not to sway. If you have trouble maintaining your balance on the bar, have someone hold their hand on your lower back. The easiest way to avoid swinging is to do the exercise on the top bar of a wall bar.

If you experience pain in the lumbar region, try spreading your toes apart and bringing your heels as close as possible.

Raising bent legs while hanging on parallel bars

Working muscles

The main ones are the abdominal muscles (obliques and rectus). The iliopsoas and thigh muscles are additionally loaded. The abdominal muscles, as well as the neck, shoulder blades, shoulder joints and arms serve as stabilizers during the exercise.

Step-by-step instruction

Step 1. Take a free hanging position on the uneven bars: arms bent at the elbows, chest straightened, back and abdominal muscles relaxed.

Step 2. Inhale and tighten your abs.

Step 3. As you exhale, bend your knees and slowly lift them towards your chest.

Step 4: Stop lifting when your hips are horizontal to the floor. Stay in this position for 2-3 seconds, increase the tension in the abdominal area.

Step 5: Slowly return to the starting position.

Step 6. Do the required number of repetitions.

Hanging leg raises are one of the most exhausting exercises for the abdominal muscles. However, such exercises are extremely effective in working out the abs. They have a particularly powerful effect on the lower cubes. If performed correctly, you can also “polish” the upper ones. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports that require simultaneous flexion of the spine and hip joint.

Technique

1. Lifting the legs while hanging on the bar is performed as follows: you should grab it with a medium grip. The legs hang freely without touching the floor. If the grip is weak, then you need to use special support straps.
2. Bend your back slightly at the waist, arms and legs should be straight.
3. After inhaling, take your legs back a little and lift them higher with a strong jerk. It is advisable to keep them straight. However, if you do not have enough strength to do this, you can slightly bend your knees. It is important that the angle at which they are bent remains unchanged until the end of the set.
4. Legs must be raised above the waist. At the highest point, you need to try to hold on for several seconds, strongly straining your abs. After this, you can slowly and smoothly lower your legs down.
5. After a second pause, repeat the exercise again.

1. Light “cheating” at the beginning of the “Hanging Leg Raise” exercise does not affect the work of the abs. In the first phase, the thigh muscles take part in the work. In the middle and final muscles, the abdominal muscles work.
2. The higher the legs are raised, the greater the load on the abs. It is advisable to perform the hanging leg raises themselves so that the angle between the torso and hips is minimal. Correct execution of the exercise increases the effect of training significantly.
3. It is important to lift the pelvis correctly. To achieve maximum results, hanging leg raises must be performed while strongly tensing your abs. After your legs reach waist level, you need to strongly push your pelvis up.
4. You should not use additional weights when performing this exercise. The weight of the legs, as well as the weight of the athlete’s shoes, is quite a sufficient load. However, trained athletes sometimes use weights in the form of a dumbbell held between their feet or special bracelets. You shouldn't abuse excess weight - you can get a hernia.
5. You should breathe correctly during the exercise: raising your legs up, you need to exhale the air, lowering them down - inhale forcefully.
6. For those who cannot keep their weight hanging for a long time, you can use specially sewn straps.

7. You can perform hanging leg raises on specially equipped machines that are available in gyms. An option for a lighter exercise would be a machine that performs elbow raises.

Regular training, proper execution of the exercise and, of course, perseverance and work on yourself will certainly give stunning results!