Movement overview

The Hanging Leg Raise To Bar is an advanced core exercise that targets the abdominal muscles, hip flexors, and stabilizing muscles of the upper body. It involves lifting the legs towards the bar while hanging from a pull-up bar, requiring significant strength and control.

Step-by-step cues

1. Begin by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and keep your body stable, avoiding swinging.
3. With legs straight, lift them towards the bar by flexing at the hips.
4. Aim to touch the bar with your feet while keeping your legs as straight as possible.
5. Slowly lower your legs back to the starting position with control.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure a strong grip on the bar to maintain stability throughout the exercise.
• Focus on using your core muscles to lift your legs rather than relying on momentum.
• Keep your movements slow and controlled to maximize muscle engagement.
• If full leg raises are too challenging, start with bent knees and progress as you build strength.
• Maintain a neutral spine to prevent strain on your lower back.