The hanging leg raise is a challenging yet effective exercise that can strengthen both your lower and upper abs. The exercise involves hanging from a bar and using your abs to raise your legs. However, tight hip-flexors, which are located on the upper thighs below the hipbones, can make it difficult to raise your legs 90 degrees. Stretch your hip-flexors before performing the hanging leg raise to increase your flexibility.
Hip-Flexor Stretch
Step 1
Kneel on your right knee. Place your left foot on the floor about 18 inches in front of your right knee.
Step 2
Position your right hand on your right hip and your left hand on your left knee to help you stabilize during the stretch.
Step 3
Push your hips forward until you feel a stretch on the front of your right hip. Hold for 30 seconds and then repeat on the other side.
Hanging Leg Raise
Step 1
Hold onto a pull-up bar with your hands facing out and shoulder-width apart. Press your shoulders away from your ears as you pull your stomach in toward your spine to help your upper body remain in a straight line.
Step 2
Lift your feet in the direction of the ceiling, stopping when your legs are parallel to the floor. If your hips are still tight, then lift your legs as far as you are able; over time with stretching, your range of motion will likely increase. Eventually, once you have improved your flexibility and strength, the goal is to lift your feet 180 degrees.
Step 3
Lower your feet back down to starting position in a slow controlled manner. Repeat for 6 to 10 repetitions.
Tips and Warnings
- Bend your knees as you raise them if your hip-flexors are especially tight. Keep stretching them to increase your flexibility and work toward performing the exercise with straight legs.
Things You'll Need
- Pull-up bar
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