Elite Physique The New Science of Building a Better Body

Hanging Leg Raise
The hanging leg raise is a challenging progression beyond the lying leg raise. For this
exercise, you’ll need a strong grip. You’ll also need a good base of strength in your hip
flexors. Unlike a lying leg raise, which gets easier as your legs elevate, the hanging leg
raise challenges your hip flexors through the entire range of motion.
HOW TO DO IT
LEG RAISES
1. Grab a pull-up bar with an overhand grip, using a grip width that’s most comfortable
for your shoulders. Hang with your legs straight and feet off the ground.
2. Pull yourself up an inch (2.5 cm) to activate that lats, and then lift your legs up,
keeping them as straight as possible (see figure a).
3. Lift as high as your strength allows or until your legs are parallel to the ground
(see figure b).
4. Slowly lower your legs back to the starting position and repeat.
a
b
ADVANTAGE
This advanced variation strengthens the lats, shoulder stabilizers, and grip while challenging
the abdominals and hip flexors.
COACHING CUES
• Avoid swinging your body or using leg momentum.
• To make the exercise easier, bend your knees a little or a lot, and pull them to
your chest to shorten the lever arm.
• To make it more challenging, lift your legs until your shins touch the bar, or use
ankle weights and lift your legs to parallel.
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