Exercise description of the hanging leg raise.  Learn about the hanging leg raise with video and pictures.  Also learn how the hanging leg raise can increase your sports performance.

Primary muscles worked:   Lower Abdominals

Synergist Muscles:  Rest of the Rectus Abdominus

Mechanics:  Isolation

Equipment:  High bar or suspended arm supports

How to perform the exercise:  To perform the hanging leg raise, the athlete must first position themselves so that their forearms are supporting their body weight, or hanging on a high bar. The arm supports should be high enough so that if the feet are in full extension they do not touch the floor, the same goes if the athlete is using the high bar. If suspended arm supports are used and a back support is present, the athlete may place their back up against this support. This will allow the athlete to better focus on the lower abs. This starting position also has the athlete's body in a straight line. Now, the athlete may begin the lift by flexing at the hips and bringing the legs up from the floor so that the legs become parallel to the floor. The athlete should not swing their legs during this lift. The motion should be controlled by the abs and momentum should be kept to a minimum.

Spotting the exercise:  If an athlete is unable to lift their legs to parallel, the spotter may push up with even force on the athlete's heels to assist them with rep completion. Also, if the athlete is using a high bar set up, the spotter may place their hand on the smole of the athlete's back to help the athlete concentrate more on ab utilization instead of swaying.

Sport specific application:  The hanging leg raise is easily seen in gymnastics with many of the moves on the rings, high bar, and uneven bars; however, its application in sports training goes beyond just these specific uses. The hanging leg raise is excellent for lower body and core control. The result from this training is a strong lower abdominal region that can help generate force through dynamic pelvic function.