Twisting leg raises. Should you do hanging leg raises?

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 where it is necessary simultaneous flexion spine and hip joint.

Technique

1. Lifting the legs while hanging on the crossbar 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.

Tips and tricks

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 correct execution exercise and, of course, perseverance, working on yourself will certainly give stunning results!

Hanging leg raises are a basic exercise for working your abs. It combines simplicity and versatility with great efficiency.

To perform it, a simple bar will be enough, while hanging raises will not only help to create a powerful press, affecting primarily its lower part, but will also allow you to strengthen your legs, arms and core muscles.

Exercise can be part of a training program whose main goal is weight loss.

This article will give you all the information you need about hanging leg raises.

What muscles work

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

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

When lifting legs while hanging, the following are involved:

• rectus abdominis muscle;
• oblique muscles;
• muscles of the anterior thighs;
• wrist flexor muscles;
• latissimus 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, avoiding swinging;
• wall bars leg raise: 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 stabilizing the body, this option is especially good for beginners.
• another option is to use instead Swedish wall bars, which also provide reliable support for the lower back.

The legs can be bent or kept straight during the exercise. The first option is simpler and is good for beginners.

It assumes that the knees are positioned higher than the pelvis when the legs are raised up with the shins hanging vertically. Straight leg raise is more difficult, it is great exercise for advanced athletes.

Can also be added to vertical movement side twist. This method of performing the exercise will allow you to properly load the oblique abdominal muscles to make your torso powerful and strong.

Grip options

The exercise can be performed both straight 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, stretching your legs down freely;
• as you exhale, quickly, but without jerking, pull your knees to your chest, bending your legs at an angle of more than 90 degrees;
• while inhaling, gently lower your legs;
• Do the required number of repetitions, then rest and move on to the next set.

In fact, doing the required number of repetitions of leg raises is quite difficult. The body must be motionless when performing it. The legs must be lifted smoothly, without jerking, through a powerful exhalation, while you should feel how the abs work.

Common Mistakes

Common mistakes include:

• swinging the body during the exercise;
• performing leg lifts with jerks;
• improper breathing.

As noted above, when performing exercises on the crossbar, it is necessary to prevent the body from swaying. The legs need to be raised quickly, but without jerking, through a powerful exhalation, while mentally concentrating on the work of the abs.

Don’t be afraid to breathe loudly, even if you are working out in the gym - it is a powerful exhalation while lifting your legs that will allow you to fully load your abdominal muscles.

If you perform the exercise with the wrong technique, the effect will be minimal.

Those who cannot do leg raises on the bar should perform this exercise on the wall bars. Another option is to replace it with lying leg raises or other abdominal exercises.

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

They used an electromyograph to evaluate the stress placed on the abdomen by the most popular abdominal exercises.

IN Top 7 exercises they compiled based on testing results, the hanging leg raise took second place. The first one was the “bicycle” exercise. According to scientific results, hanging leg raises 112% more efficient reverse twist, which is in seventh place in this efficiency ranking.

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

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

Hanging leg raises are the most energy-consuming and hard exercise for the press. For this reason, it is not suitable for everyone - women and beginners may either postpone its inclusion in their training program or not perform it.

There are many other abdominal exercises that can be used instead. Also, hanging raises have contraindications - injuries to the shoulder joints and problems with the lower back.

Women also need to note that this exercise targets the oblique muscles, so including it in a training program may cause the waist to disappear, resulting in a masculine torso.

Other authors

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 really good exercise, which can provide much more benefits than regular crunches from a lying position on the floor and sit-ups on a fitball.

Starting 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, pulling them up slightly transverse muscle, drawing in the stomach;
3. Remove body sway, breathe calmly;
4. Bend your knees slightly if adducting bent legs, or straighten 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 them 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 carried out in 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 bars 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 while 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 stand is taken into special simulator, the shoulder blades are pulled together and lowered towards the pelvis, and the back is pressed against the back of the car. 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 in 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:

• Tensioner 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 choose not the most high 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, unpleasant sensations 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;
• Movement in lumbar region 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

Blunders

• 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 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 lying on the floor, slowly and pressing your lower back to the floor until you feel what movement you need to make with your front abdominal wall so that your back is kept 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, excess mobility in thoracic region we remove. 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.

Regular training program for a novice fitness enthusiast, includes abdominal exercises at the end of every 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, contraindications also apply to movement. strength exercises generally - rehabilitation period after illnesses, operations, 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 because of 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.

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 desired result and does 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 different additional groups muscles. 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

• Immediately activated large number muscles.
• Developing muscle corset, 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 instructions

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 heavy 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 blades act as stabilizers, shoulder joints and abdominal muscles.

Step by step instructions

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 bars.

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 instructions

Step 1. Take a free hanging position on the parallel 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 knee raises on the horizontal bar- this is an exercise for the lower part of the abdominal muscles and a little touches the upper part, it works this area very well thanks to the twisting of the pelvis. The exercise has various ways execution for different levels preparation. It is much easier to perform than straight leg raises; it is considered one of the best exercises for working out lower press. You can lift bent legs wherever there is a horizontal bar, the main difficulty is physical training. Must have strong hands, shoulders, grip and abs, because the whole body tenses at the same time, which may seem too difficult for an untrained person.

Starting position

Choose a bar with a consistent grip (standard bar) or parallel grip(both on a monkey bars and on a crossover). If you choose a standard horizontal bar, take a lock grip ( thumb wraps around the bar) at the width of your shoulders or slightly wider. I definitely recommend that beginners get belts. After hanging, tense your arm muscles and bend your elbows slightly, bringing your legs together.

Technique for performing hanging knee raises on a horizontal bar

While hanging from the bar, inhale. Raise your knees bent until your hips touch your body. At the same time, the pelvis should rise, only in this case will it turn on as much as possible lower muscles belly. When your legs touch your body, exhale and tighten your lower abs. Inhale again and begin to slowly lower them along with your exhalation (it’s better to exhale slowly). You can lower them completely (the muscles of the lower abs will relax and contract better during the next rise) or not completely, leaving the muscles of the lower abs tense, so the muscles will become tense and work out faster. The ideal position of the legs when lowering is to the horizontal position of the hips and immediately rise up. The most common way of breathing during an exercise is to exhale with effort (when rising), and inhale when lowering, but then the knees fall as if by themselves without much effort.

• To better work out the lower abs during the exercise, I advise you to wear straps or hooks, especially for girls and women, then it will become easier to hold on and you will be able to concentrate more on working the muscles of the lower abs. Guys and men are not recommended to use sports equipment, train your grip strength.
• Beginners who want to learn how to perform the exercise of raising legs on a horizontal bar (because doing it is a direct road to six packs) need to start by lifting the knees.
• Beginners are advised to raise their legs to a horizontal position until all abdominal muscles (including the lower abs) are strengthened. This method of performing the exercise is less effective and is therefore considered transitional. Your main task is to raise your knees to your chest.
• Beginners can lift with their knees fully bent. For greater load, you need to gradually straighten your knees, thereby making the exercise more difficult.
• To increase the load during the exercise, attach additional weights to your ankles or place an elastic band on your knees.
• Most correct option performing the exercise - raising the knees from a horizontal position to the chest, so the least involved iliacus muscle, which takes a lot of load on itself, reducing the pumping of the press.

Errors

• The most common mistake when swinging the lower press - throwing the legs down.
• Performing an exercise in the style of a pendulum, swinging the lower body.
• In general, it would be wrong to raise your knees only to the horizontal, because half the load is taken by the iliacus muscle. The abs actively begin to work from the horizontal position of the legs until they touch the body.