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- Force: Pull
- Stabilizers: Rectus Abdominis, Obliques, Quadriceps
- Synergists: Rectus Femoris, Adductor Longus, Adductor Brevis, Tensor Fasciae Latae, Sartorius, Pectineus
- Target muscles: Iliopsoas
- Mechanics: Isolation
How To Do Hanging Straight Leg Raise?
- Using a shoulder-width pronated (overhand) grip, hang from a secure bar.
- Straighten your lower back by tilting your pelvis backward.
- Keeping your back and knees straight.
- Your feet together, exhale as you slowly raise your legs by flexing your hips.
- Hold for a count of three.
- Inhale as you slowly lower your legs in a controlled manner by extending your hips.
- Keep your lower back straight.
- Ideally, the frame from which you hang should have padding to support your lower back.
- Try not to use momentum to raise your legs.
- Keep the movement slow and under control.
- Make the hanging straight leg raise more difficult by holding a dumbbell between your feet.
- To help with your grip, use a wrist strap or a hook strap.
- Your abs and your internal and external obliques only act as stabilizers for the hanging straight leg raise because there is no flexion of your abdomen.
- There is the only flexion of your hips.
- However, just because your abs and obliques only act as stabilizers doesn’t mean that they don’t get exercised.
- They just don’t get exercised as well as the target and synergistic muscles.
- If you want your abs to be targeted, flex your hips and your abdomen.
How To Do Hanging Straight Leg Raise Video:
Note: The guy in this video starts with the hanging straight leg raise but ends with a couple of reps of the hanging straight leg and hip raise.