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The exercise intends to strengthen the abdominal muscles, especially the rectus abdominis (the muscle you might know as the six-pack), and is an advanced exercise for people who can already perform the toes to bar with bent legs.
In the first stage of raising the legs, the abdominal muscles activate isometrically as they stabilize the pelvis.
In the second stage, the abdominals contract dynamically to rotate the pelvis posteriorly and flex the spine.
This exercise requires:
🟨 Good hamstring length - it enables flexing the hips with straight knees.
🟦 A Powerful rectus abdominis - raising straight legs creates larger torque and makes it more difficult.
🟥 A strong hand grip for a long hanging time.
Want to make this exercise even harder❔
Try to lower your legs from the bar as slowly as possible.
💡 Did you know that EMG studies show that the hanging leg raise produce the most EMG activation in the lower rectus abdominis compared to other abs exercises?
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