Hanging leg raises technique. Hanging Leg Raises are the perfect abdominal exercises

Hanging leg raises are basic exercise to work out the press. It combines simplicity and versatility with great efficiency.

To perform it, a simple crossbar will be enough, while lifting in the hang will not only help create a powerful press, affecting primarily its lower part, but also allow you to strengthen the legs, arms and core muscles.

Exercise can become part of a training program whose main goal is to lose weight.

In this article, you will find all the information you need to know about hanging leg raises.

What muscles work

Belly is the most problem area both in women and in men. As you know, in order to burn fat in the body, it is necessary to normalize nutrition and perform regular cardio training.

But ab exercises also help eliminate excess weight on the stomach. Their regular implementation allows you to improve blood circulation in this area, as a result, fat will burn faster.

When lifting the legs in the hang, the following are involved:

• rectus abdominis;
• oblique muscles;
• muscles of the anterior surface of the thighs;
• flexor muscles of the hands;
• broadest muscles.

Exercise options

There are three main options:

• standard: leg lifting is performed on the crossbar, in this case it is necessary to make an effort to keep the body motionless during the approach, preventing swinging;
• wall bar leg raises: in this case, the back rests against the wall, which makes it possible to fully concentrate on working out target muscles, without being distracted by the stabilization of the body, this option is especially good for beginners.
• another option is to use instead wall bars bars, which also provide a secure fixation of the lower back.

Legs during the exercise can be bent or kept straight. The first option is easier, it is well suited for beginners.

He suggests that the knees are above the pelvis when the legs are raised up, with the shins hanging vertically. Straight leg raises are harder great exercise for advanced athletes.

Can also be added to the vertical movement lateral twist. This way of performing the exercise will allow you to load the oblique abdominal muscles well in order to make the torso powerful and strong.

Grip Options

The exercise can be performed both with direct and with reverse grip. These options differ in the nature of the load on the arms, shoulders and back muscles. Which one to choose is mostly a matter of taste.

Execution technique

At first glance, the technique of this exercise is very simple:

• grab the bar, freely stretching your legs down;
• as you exhale, quickly, but without jerking, pull your knees to your chest, bending your legs at an angle of more than 90 degrees;
• as you inhale, slowly lower your legs;
• do the required number of repetitions, then rest and proceed to the next approach.

In fact, doing the right number of leg raise reps is quite difficult. The body during its execution must be motionless. The legs must be raised smoothly, without jerking, due to a powerful exhalation, while you should feel how the press works.

Common Mistakes

Common mistakes include:

• buildup of the body during the exercise;
• performing leg raises with jerks;
• wrong breathing.

As noted above, when performing an exercise on the crossbar, it is necessary to prevent the buildup of the body. The legs need to be raised quickly, but without jerking, due to a powerful exhalation, while mentally concentrating on the work of the press.

Do not be afraid to breathe loudly, even if you are exercising in the gym - it is a powerful exhalation while lifting your legs that will allow you to load the abdominal muscles to the fullest.

If you perform the exercise in the wrong technique, the effect of it will be minimal.

For those who cannot do leg raises on the bar, it is necessary to perform this exercise on the Swedish wall. Another option is to replace it with lying leg raises or other ab exercises.

American scientists from San Diego conducted research to determine the most effective exercises for working out the press.

They used an electromyograph to assess the stress that the most popular ab exercises give to the stomach.

IN Top 7 exercises that they compiled from the test results, hanging leg raises came in second. The first was the exercise "bike". According to the results of scientists, hanging leg raises on 112% more efficient reverse twist, which is in seventh place in this efficiency rating.

However, even before the study of American scientists, hanging leg raises were always included in various ratings. the best exercises for the press.

They have traditionally been considered the most effective way pumping of the lower part of the rectus abdominis muscle, which was confirmed by electromyography.

Hanging leg raises are the most energy-intensive and hardest exercise for the press. For this reason, it is not suitable for everyone - women and beginners can either postpone its inclusion in their training program or not to execute.

There are many other ab exercises that can replace it. Also, hanging lifts have contraindications - injuries of the shoulder joints and problems with the lower back.

Women should also note that this exercise works the obliques, so adding it to your workout routine can cause your waist to disappear, resulting in a male-like torso.

Other authors

Hanging leg raises are one of the most exhausting exercises for the abdominal muscles. However, such exercises are extremely effective in working out the press. They have a particularly strong effect on bottom cubes. If performed correctly, you can “polish” the upper ones as well. This exercise can benefit athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where it is necessary simultaneous flexion spine and hip joint.

Technique

1. Lifting the legs in the hang on the crossbar is performed as follows: you should grab it with an average grip. Legs sag freely without touching the floor. If the grip is weak, then it is necessary to use special support straps.
2. Bend your back slightly in the lower back, arms and legs should be straight.
3. Taking a breath, take your legs back a little and lift them higher with a strong jerk. It is advisable to keep them straight. However, if there is not enough strength for such a performance, 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 certainly be raised above the waist. At the highest point, you need to try to hold on for a few seconds, while straining the press strongly. After that, you can lower your legs slowly and smoothly down.
5. After a second pause, repeat the exercise again.

Tips & Tricks

1. Light "cheating" at the beginning of the exercise "Hanging Leg Raise" does not affect the work of the press. In the first phase, the thigh muscles take part in the work. In the middle and final, the abdominal muscles work.
2. The higher the legs rise, the stronger the load on the press. It is desirable to perform hanging leg raises in such a way that the angle between the torso and hips is minimal. Correct performance of the exercise increases the effect of training at times.
3. It is important to properly raise the pelvis. To achieve maximum results, hanging leg raises must be performed by strongly straining the press. After the legs reach the level of the belt, you need to strongly move the pelvis up.
4. Do 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 sandwiched between their feet or special bracelets. Abusing excessive extra weight is not worth it - 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 with force.
6. Those who cannot keep their weight hanging for a long time can use specially sewn straps.

7. You can perform hanging leg raises on specially equipped machines that are available in gyms. A variant of a lightweight exercise would be a simulator on which elbow raises are performed.

regular workouts, correct execution exercises and, of course, perseverance, work on yourself will certainly give a stunning result!

There is nothing as effective for the press as hanging leg raises on the bar. This exercise requires physical training, but for it to give desired result and did not cause harm, you must follow the instructions exactly. We share the technique of lifting the legs on the crossbar.

basic information

Types of exercises

There are several variations of this exercise:

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

All these exercises are designed for the abdominal muscles, while using different additional muscle groups. The most serious level of preparation is required by lifting straight legs in the hang on the bar and lifting with a clamped ball, for the rest, an average level is enough. Let's take a closer look at each exercise.

What muscles work

When lifting the legs to the crossbar, the following muscles work:

• Oblique and straight abdomen.
• Iliac-lumbar.
• Tensioner of the wide fascia of the thigh.
• Tailoring, comb, long and short adductors.
• Rectus femoris.

The exercise begins with the work of the hip flexor muscles, then the rectus and oblique abdominal muscles are connected. When bending the legs in the hang, the main load goes to the abdominal muscles.

Advantages

• Immediately activated a large number of muscles.
• Developing muscle corset required for correct posture.
• When hanging, there is a useful stretching of the spinal column.
• Can be used for back pain or problems.
• Execution variability.

Raising straight legs on the bar

Step-by-step instruction

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

Step 2. Fully straighten your arms and legs, and slightly bend your back in the lumbar region.

Step 3. Inhale deeply and move your legs back slightly.

Step 4. With a jerk, raise your legs to the crossbar to the highest possible height - with good performance, they should be slightly above the horizontal position. Professionals can touch the crossbar with their socks.

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

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

Step 7. Perform the required number of repetitions.

• Avoid inertia and swing during the exercise.
• For "clean" performance, move slowly.
• At the end, linger for 1-2 seconds and additionally tighten the abdominal muscles.
• If you have big weight, then instead of a horizontal bar it is worth using bars with a back.
• To prevent the hands on the crossbar from splitting, you can use straps or hand straps.
• You can start from the Swedish wall and raise bent legs - this way you will significantly reduce the load.
• An advanced option is weighted leg raises.
• You can change the height of the leg lift, depending on the desired load.
• It is best to perform exercises in 2-3 sets of 10-15 repetitions.

Hanging bent leg raises 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 muscles and the iliopsoas muscle are involved. Blades act as stabilizers shoulder joints and abdominal muscles.

Step-by-step instruction

Step 1. Grasp the bar with a wide or medium grip.

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

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

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

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

Step 6. Do the desired number of repetitions.

Source: BodyBuilding.ua Sports Channel

During the exercise, it is very important not to sway. If you're having trouble keeping your balance on the bar, have someone place a hand on your lower back. The easiest way to avoid swinging is to do the exercise on the upper bar of the Swedish wall.

When pain occurs in lumbar, try to spread the socks apart, and bring the heels together as close as possible.

Hanging bent leg raises on uneven bars

Working muscles

The main ones are the abdominal muscles (oblique and straight). Additionally, the iliopsoas and thigh muscles are 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: your arms are bent at the elbows, your chest is straightened, the muscles of your back and abdomen are relaxed.

Step 2: Inhale and tighten your abs.

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

Step 4. Stop lifting when your thighs are horizontal to the floor. Hold this position for 2-3 seconds, increase the tension in the press area.

Step 5. Slowly return to the starting position.

Step 6. Do the desired number of repetitions.

Hanging Leg Raise (Toes to Bar) is one of the most effective exercises on the press, due to the fact that when it is performed, the body is in a stretched position, so our muscles receive a tremendous load even in the negative phase of the movement (when lowering the legs).

There are several varieties of this exercise: straight leg raises in the hang, leg raises bent at the knees, alternating leg raises, toe raises to the bar and “corner” (static holding of a right angle between the legs and the body). We will discuss all of them in more detail below.

Also in our today's article we will analyze the following aspects:

1. What are the benefits of doing this exercise?
2. Types of hanging leg raises on the horizontal bar and also the technique for performing the exercise;
3. Crossfit complexes containing this exercise.

What are the benefits of doing hanging leg raises?

Performing leg raises in the hang, the athlete works out the abdominal muscles with an emphasis on their lower part - the segment, the development of which is often lacking even for experienced athletes. Add one upper abs and one oblique exercise to the hanging leg raises, and you're done. full workout.

© Makatserchyk - stock.adobe.com

By focusing on the lower abs every workout, you can kill several birds with one stone by making your core stronger and improving your block definition. Everything is clear with the "cubes" - here the visual component is important to us, but a strong press is a completely different story. Fine developed muscles abdomen help us perform exercises such as deadlift and squats with a barbell, by improving coordination and more complete control over the position of the pelvis and lower back; improve our performance in exercises where we use our explosive force(sprint, box jumps, bench squats, etc.); and also significantly increase the overall strength potential of the body - it becomes much easier for us to adapt to a huge amount of training load.

Types and technique of performing exercises

Hanging straight leg raises on the bar

The most common and perhaps the most effective variation of this exercise. The execution technique is as follows:

Lifting the legs bent at the knees in the hang

This option is more suitable for beginner athletes who are not yet given the lift of straight legs in the hang.

Its fundamental difference lies in the fact that by working in the same amplitude with a shorter lever, we perform less effort and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection, many beginners try to get their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum, it makes no sense to rise higher.

Alternate hanging leg raises

An interesting option for those who want to bring something new to their training process. It differs significantly from the previous types of leg raises in that we combine static and dynamic load in it: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press performs static work, being responsible for the stable position of the body , otherwise the athlete will turn a little to the side.

In this position, it is important to monitor the position of the lower back, do not bring the sacrum too far forward, as the spine will “twist” a little when lifting one leg.

Lifting socks to the crossbar

This exercise differs from regular leg raises in that here we work in the longest possible amplitude and load the entire array of abdominal muscles.

When trying to touch the horizontal bar with your toes, try to minimize inertia and not raise your pelvis too high - this will create an unwanted load on the lumbar region and will include the extensors of the spine and buttocks. Our task is to work out the abdominal press as much as possible in isolation, keeping the body motionless.

© milanmarkovic78 - stock.adobe.com

"Corner" (static hold of a right angle)

It's no secret that the combination of static and dynamic load is the key to continuous progress. By performing, you force your abdominal muscles to work in a completely different mode, reducing them in an isometric type.

© undrey - stock.adobe.com

Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible, keeping the legs motionless. It is important not to forget about breathing, it should be smooth, without delay.

Many athletes who have well-developed quadriceps often complain that the front of the thigh does some of the work along with the press. To “turn off” the quadriceps from work, you need to slightly bend your knees (about 10-15 degrees). The biomechanics of the movement may change slightly from this, so try lifting your legs a little higher to feel the peak contraction of the abdominal muscles.

Crossfit complexes

The table below shows several functional complexes containing this exercise. Be careful: the load is obviously not designed for beginners, be prepared for the fact that the next day the abdominal muscles will be so strong that it will even hurt you to laugh.

Christ is Risen, Dear Friends!

I am in touch again, Vitaly Okhrimenko, and today we will study the second most important exercise from. Last time we analyzed the exercise, whoever did not read it is highly recommended.

Today, hanging leg raises are on the agenda. Although we already know from you that the so-called upper and lower press it is one muscle, and that there are no “lower” or “upper” abs exercises, however, by raising your legs in the hang you will be able to increase the load that falls on the lower abs. And for oblique muscles, hanging leg raises are generally an excellent exercise!

Benefits of hanging leg raises. What muscles are working?

Undoubtedly, hanging leg raises take a lot of energy. After all, this is the most energy-consuming, and perhaps the most difficult exercise for the press of those that I know.

But at the same time, this is the most powerful exercise. Raising the legs, we maximize the use of both the rectus abdominis and the oblique muscles of the abdomen.

You can do the exercise with both straight and bent legs. By doing straight leg raises, you will engage the rectus femoris to a greater extent. Well, on the press, of course, the load will be greater. However, you don't have to worry too much about this. Lifts with even legs are uncomfortable and difficult to do, and the press does not work much more. Of course, those who have a very cool developed press, let them do it for health. However, by slightly bending your knees and touching the crossbar with your toes, you can achieve the best pumping abs than doing lifts with even legs to the horizon.

Hanging leg raise technique.

First you need to hang on the crossbar. It is recommended to use a straight grip, although I occasionally use a grip where the arms are turned towards each other and do not suffer from this in any way. It is not recommended to hold the bar with a reverse grip, with this approach, the load is removed from the abdominal muscles, and doing the exercise is not so convenient.

In the starting position, you need to hang on fully extended arms and with straightened legs, the back is slightly bent in the lumbar region, the legs do not reach the floor.

From the lower point, the actual lifting of the legs in the hang begins. The legs are lifted in a strong concentrated movement, something like a throw of the legs forward. When lifting, you can “cheat” a little - taking your legs a little back before jerking. We raise our legs as far as possible, it will be considered ideal when you touch the crossbar with your toes or get your knees to your nose. The difference is how much your knees are bent during the exercise.

In a good way, we allow a slight bend in the knees, for whom abdominal muscle weaker, you can bend your knees harder. Here the main condition is that the angle of knee flexion throughout the exercise is approximately the same. I somehow had to contemplate how one young man began an exercise with straightened legs, and finished with an angle of 30 degrees in knee joint. This is how you don't have to do it.

At the top point, you need to tighten the press and fix slightly. It is clear that it is impossible to demand from you to stay at least a second motionless at the upper limit of the amplitude, gravity will not allow you. But trying to get closer to this is simply necessary. That is, to fix at the top at least for a fraction of a second.

And then the lowering of the legs begins. And this moment is the hardest in the exercise. After all, you just want to throw your legs arbitrarily down, let them fly, driven by the laws of physics. But this cannot be allowed in any way, because the negative stage in this exercise is no less important than the positive one. It is necessary to smoothly lower the legs to the lowest point, all the while keeping the press tense. So you will do many fewer repetitions, but the overall effect of the exercise will be much greater.

Gently lowering your legs will help you avoid swinging the body, although it will not be possible to completely prevent swinging. At the bottom point, you need to maintain a small pause, about one second, or even less. After the body stabilizes proceed to the next iteration.

When to do hanging leg raises on the bar, how much to rest, how often, how many sets and reps?

When? Since leg raises are considered the most difficult exercise for the press, it would be logical to start training the press with it.

How much to rest? The exercise is heavy, so rest between sets from 30 seconds to 1.5 minutes.

How often? With this exercise, we begin training the press two to three times a week. If you can do lighter exercises at least every day, then spend your high energy reserves you don't need to hang up. After lifting the legs, you can do another 2-3 exercises for the press.

How many sets and reps? 3-4 approaches, but with the number of repetitions you can’t say so offhand. It all depends on your preparation. I can definitely say that it is not less than 6 and not more than 20. Optimal would be 8-12 for women and 10-15 for men. If you can't do 6 clean reps per set, allow yourself to bend your legs at an angle at the knee less than 45 degrees at first - this is easier to do.

Breathing while exercising.

Before the first repetition, after hanging on the bar, take a breath, and do the movement itself on the exhale. A strong exhalation will add energy when performing a positive phase, but exhalation should not be done from the very beginning of lifting the legs, but approximately when your legs are approaching the horizontal line.

What are the mistakes in hanging leg raises?

The most typical mistake of beginners (and not only beginners) is rocking during exercise . To avoid it, you need to learn how to smoothly lower your legs, pause at the bottom point or slow down the body at the bottom point touching the floor with your feet (well, this is an extreme option).

Help with hands - hands are two ropes on which your body hangs, they should not help you in any way during the exercise.

Throwing feet - I already wrote about this twice above, but this mistake is so common that I will write it for the third time. The legs should drop smoothly down, they should not be thrown as soon as you reach the top mark.

uneven breathing is a key mistake many beginners make. In all bodybuilding exercises, your breathing should be clear and even. Rise - exhale, lowering - inhale, and nothing else!

Raise your legs as high as possible. It is not enough to raise your legs to the level of parallel with the floor. You need to raise your legs higher. The press is actively included in the work only after passing ¾ of the movement, respectively, if you raise your legs only to the level of the horizontal line, then you simply will not let your press work normally.

At the top point, you need to slightly twist the pelvis. That is, you raise what is the strength of the legs due to the efforts of the press, and at the highest point you help slightly with the pelvis. Thus, the abdominal muscles receive a control load at the top point.

There is no need to be afraid of slightly tilting the legs back before starting the exercise. This simple trick will give you a little momentum to go through those ¾ of the movement where the press has not yet turned on.

You can not completely lower your legs down. Thus, the exercise will be much harder, but the result from it will be much cooler!

You can rotate your knees to the right and left while moving up. This option takes the load from the rectus abdominis muscle, and gives it to the oblique muscles. In my opinion, this is already an extreme, although not everyone thinks so.

Hanging leg raises video.

Well, that's all. Today I have gone into this exercise so deeply that you are unlikely to have any leading questions. Well, if you still find them, I will be happy to answer them.

Well, we will say goodbye, I wish you good luck and until new, exciting meetings!