Core Intermediate
Rank #50 of 100
Hanging Leg Raise
A straight-leg raise from a dead hang up to horizontal or higher, dramatically loading the lower abs.
- Equipment
- Pull-up bar
- Focus
- Brace and control
Muscles worked
- Lower Abs
- Hip Flexors
- Grip
How to do it well
- 1 Keep the legs straight and toes pointed.
- 2 Posteriorly tilt the pelvis at the top.
- 3 Lower slowly to kill the swing.
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Intermediate #44
Hollow Body Rock
A dynamic version of the hollow hold where you rock back and forth while keeping the tight banana shape.
Abs Hip Flexors
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Intermediate #43
Hollow Body Hold
The fundamental gymnastics core position — lower back pressed flat while the legs and shoulders hover off the floor.
Abs Hip Flexors
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Beginner #49
Hanging Knee Raise
Hanging from a bar, draw the knees toward the chest — an approachable entry into hanging core work.
Lower Abs Hip Flexors Grip