Hanging leg and hip raise exercise!
- Target muscle: Rectus Abdominal
- Mechanics: Compound
How to perform correctly!
The Hanging Leg Raise on the crossbar – we load the press in full!
The Hanging Leg Raise can rightfully be called one of the most effective exercises for the abdominal. It is performed on a horizontal bar or crossbar, belongs to the advanced category and is suitable for people who have good sports training, which simple twists are not so interesting. The exercise has three variations, differing in difficulty level – this is the raising of the knees, lifting the legs above the parallel with the floor and, finally, raising the straight legs to the crossbar itself.
The Hanging Leg Raise Guide
Lifting the legs in the hanging on the crossbar perfectly works the entire press, maximally loading the lower part of the rectus abdominis muscle. As a rule, it is the lower part of the press that is most difficult to work out, and if the cubes are drawn quickly from above, then the beautiful relief from below is not a trivial task.
In addition to direct abdominal muscles, external and internal obliques are involved. If you make leg lifts in the vise, adding twists of the body to the sides, that is, turning the knees to the right and left, then increase the load on these muscle groups. Also the muscles involved flexor muscles of the hip. They raise their legs from the lower position to 30-45 degrees. And after 45 degrees, the press is already actively turning on.
In addition to the abdominal muscles, the static load is experienced by the hands, shoulders and back. To perform the exercise you need to have a strong enough loin. If your hands are weak (grip quickly weakens), you can use special straps to fix the brushes on the crossbar.