Hanging Leg Raise Workout: How To Do, Variations, Alternative, Benefits, And Mistakes

Hanging Leg Raise Workout: How To Do, Variations, Alternative, Benefits, And Mistakes

Hanging Leg Raise: Most believe that abs are made by this exercise. However, it is not like that. To have visible abs, you have to drop your fat percentage first.

To get 6-8 pack abs and a flat tummy, attention should also be paid to food or diet.

You can exercise the abs 1-2 times a week because this will bring micro-tears in the muscles of the abs, which will increase the muscle mass there. Some people also do the following exercises to train abs.

  • Leg Raise
  • Plank
  • Russian Twist
  • Seated Knee Tuck
  • Arms High Partial Sit-Ups

The name of the famous exercise for such abs is ‘Hanging leg raise’.

You may have seen many people doing this workout in the gym as well. Abs can be toned well with a hanging leg raise workout. So today we will tell you about what Hanging Leg Raise is, Hanging Leg Raise alternative, Benefits, Precautions, and Mistakes.

What is a Hanging Leg Raise Workout? 

The hanging leg raise exercise is done by hanging onto the bar. In this, the bar is held by the hands and the whole body is in the air. Then raising the knees, a squat is done on the abs. In this exercise, tension is created in the following muscles.

  • Rectus Abdominis: This is the primary muscle of this exercise.
  • Hip Flexors: This muscle supports the rectus abdominis and serves as a secondary muscle. build hip flexion and
  • Internal and External Oblique: These also support the movement in this exercise. They act as stabilizers in the hip and spine.
  • Forearms: More tension is created on the forearms because it balances the body so that the body does not move much while raising the knee.

Also Read: Concentration Curl: How To Do, Variations, Benefit, And Mistakes

Machine/Equipment For Hanging Leg Raise

  • Hanging leg raise exercise is mainly done with body weight. So it becomes easy to do.
  • To do this, a pull-up bar, ring, or any other high object is required. On which you can hang with the help of your hands.

Variations Of Hanging Leg Raise

Hanging leg raise exercise is done by hanging on the bar. You can add some movement to create more tension. If you are at an intermediate level then you can try the following variations.

  • Hanging Straight leg lift
  • Hanging Pull-up leg lifts
  • Hanging Knee Raise with a Twist

How To Do Hanging Leg Raise Exercise? 

Hanging Leg Raise | Hanging Leg Raise Alternative

Beginners should not do hanging leg raises. Otherwise, there may be a strain in the muscles in the beginning. This exercise should be done only after you have been exercising for a few days.

  • Don’t forget to warm up before doing this. When you’re ready, stand under a pull-up bar or rings. Now hold the bar with both hands. During this, your feet don’t need to be in the air. There will also be a gap of 1-2 inches under your foot.
  • Then tilt the pelvic (hip area) slightly backward and keep the legs balanced out in front. Now while raising the legs, squeeze your abdominals and hip flexors muscles upwards.
  • Raise your legs to the level at which you can feel the tension being created on the abdominal muscles. Still try to raise the legs to 90 degrees in front.
  • Remember that while raising the legs, you have to exhale, and while lowering you have to inhale. Do 3 sets of 10-12 reps.

Also Read: Landmine Press: How To Do, Variations, Benefit, And Mistakes

8 Hanging Leg Raise Alternative

Power Tower Leg Raises 

Power Tower Leg Raises | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Place your back against the back pad and your elbows on the armrests of a power tower machine. 
  • Allow your legs to dangle vertically by removing your feet from the supports.
  • Raise your legs to 90 degrees from the floor, bracing your core.
  • Return the legs to the starting position while maintaining abdominal tension.
  • To finish your set, repeat the process.

V-Ups

V-Ups | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Lie down on the ground (use a mat if you need to). 
  • Abdominal muscles should be tightened. 
  • Place your feet together and your arms overhead to the point where they contact your ears. Make sure your body is in a straight line.
  • Raise your legs and arms at the same time, meeting in the middle to make a V shape. 
  • Control the negative movement slowly and then repeat.

Flat Bench Leg & Hip Raises

Flat Bench Leg & Hip Raises | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Place a flat bench on the floor.
  • Place your head near the end of the bench and lie down.
  • Raise your arms above your head and get a hold of the bench.
  • Raise your feet into the air while keeping your legs straight and your feet together.
  • Lift your hips into the air towards the ceiling after your legs have reached 90 degrees.
  • Return to the starting position slowly and repeat the process.

Decline Leg Raise

Decline Leg Raise | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Lie down on a decline bench with your legs at the bench’s lowest point.
  • Hold on to the bench with your hands overhead.
  • Draw your belly button towards your spine by tightening your core muscles.
  • Raise your legs to 90 degrees, keeping them straight and together.
  • Lower the weight gradually and repeat.

L-Sit Hold

L-Sit Hold | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Place a set of parallettes shoulder-width apart on the floor.
  • Sit between them and place each handle in the middle.
  • Raise yourself off the floor and maintain a 90-degree angle with your legs out in front of you.
  • Hold for a predetermined amount of time.

Stability Ball Knee Tucks

Stability Ball Knee Tucks | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Bring a stability ball to the floor and place it there.
  • Take a position in front of the ball.
  • Take a push-up position while keeping your feet on the ball.
  • Make sure your body is flat and your abs are sucked in tight.
  • Roll the ball towards you by bringing your knees to your chest.
  • Roll the ball out until your legs are completely straight.

Lying Down Leg Lowers

Lying Down Leg Lowers | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Lie flat on your back on the floor.
  • Placing your hands beneath your glutes is a good way to start.
  • Maintain a 90-degree angle between your legs and your body by keeping your feet together and your legs straight.
  • Return to the beginning position and repeat the process.

Bicycle Kicks

Bicycle Kicks | Hanging Leg Raise | Hanging Leg Raise Alternative

  • Place your hands on the floor at your sides and lie down.
  • Raise your feet off the floor a few inches.
  • Bring one knee nearer your body by bending it.
  • While straightening the preceding leg, bend the opposing leg towards your torso.
  • Repeat until your set is complete. 

Also Read: Front Squat: How To Do, Variations, Benefits, and Mistakes

Benefits Of Hanging Leg Raise

  • Core muscles are strengthened by doing this exercise.
  • It is also a good exercise to tone the abs.
  • It is recommended to do this exercise to create tension on the oblique muscles along with the core.
  • It is also used to increase the stamina of the core.
  • During the hanging leg raise exercise, the Synergistic Muscles ie Rectus Femoris, Tensor Fasciae Latae, Pectineus, and Adductor Longus also work.
  • This exercise will work better when you can raise your legs well.

Mistakes And Precautions During Hanging Leg Raise

  • While doing hanging leg raises, some people swing their body, which does not create tension. So try to keep the body stable with the help of your hands.
  • Some people hold the grip too close, which makes it difficult to balance. Grab the bar with the same grip as you would during a pull-up.
  • Lifting the legs too often does not create tension, so avoid doing so.

Conclusion

From the given information, you must have understood why the hanging leg raise exercise is considered the best exercise for abs. If you also want to make abs, if you want to train the oblique muscles along with the core, then you can do this exercise.

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