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Hanging Leg Raise | HOW-TO


today we’re talking about how to do the
hanging leg raise and not just hit your abs but also your obliques and maybe
even your hip flexors guys you might actually need to do that I’m going to
also show you some modifications to the exercise to make sure anybody can do it
and also some alterations in case one of your shoulders
maybe prevents you from doing it right now what’s up guys jeff cavaliere
athleanx.com so let’s talk about how to do the hanging leg race everybody talks
about this being a great ab exercise and it is and the reason is is because the
weight of the legs is being used as your resistance here which makes it more
difficult but also more rewarding people who jump up on the bar and we can work
as I said we can work the ABS we can work the obliques and we can even work
the hip flexors now you might be saying to yourself why would I want to be
working the hip flexors honestly guys a lot of quad strains come from having
weak hip flexors so what you want to do though is work on raising the legs past
90 degrees so if you were to do that you have to focus on where you’re bending
right if you bend here at the hip socket and you can even bend your knees a
little bit more if you had to to get there you want to lift and focus on
lifting straight through the hip socket up and above 90 degrees okay so from
here to here that’s going to turn that into predominantly a hip flexor exercise
again strengthening those can sometimes offset some of the load that the quads
take on that leads to chronic quad strain so that’s how you want to do it
if you’re getting those next your abs to do the ABS I’ve used this cube before to
show your ass it’s really effective what you want to do is jump up on the bar and
now the focus is on bending not just in the hip socket here right
but bending at the pelvis trying to curl your pelvis up so from here the focus is
now on getting my ass to you okay out in front to you right straight out by doing
that we’re flexing the spine and using majority here the abdominal muscles to
do that job now caution on how high to go people do these exercise and they
turn them into a toaster bar what happens when we do that we’re going to
high Y if I take up and I go all the way up to here
I can stay here for a long time the reason is because once I get my legs
all the way up gravity is now pushing and acting straight down through the leg
with very little resistance if I have my legs dropped even 20 degrees from here
right to there it becomes way harder because gravity is now pushing down on
my legs making my absolute more work so don’t go too high
finally obliques this is actually one of the best of leak exercises you could
possibly do all it matters is once again where are you bending from don’t bend
from here don’t bend from here bend from here watch the difference grab up now
I’m trying to flex out my ribcage my legs are inconsequential all I do is
come here and flex there and up there with a twist there so you can see
depending upon where you concentrate on initiating the curl from you can
determine which muscle does the majority of the work now we talked about
modifications it’s a lot harder to hold on and support your body weight here but
you could do the same three exercises right here in captain’s chair as you see
me doing you can still do the flexing for the hip you can still do the curls
for the ABS you can still do the twist with that bending here in the obliques
to hit that area more effectively and also if you have an issue in your
shoulder maybe a bad labrum tear something that makes it hanging from a
bar a little bit difficult once again the captain’s chair is gonna
be your friend so you can bear the weight through your elbows and forearms
as opposed to having to hang all of your weight on the bar guys I hope you found
this video helpful I’m looking to cover as many of these common exercises that
you want me to cover here and break it down and put the science behind this
training just let me know what you want me to do I’ll do that for you in a
future video if you’re looking for a program that breaks this all down and
always putting the science back on the strength those are over at athleanx.com
alright guys see you again soon remember please subscribe you don’t have to smash
it it’s fine with just a touch and make sure you’re trying to notifications so
you never miss a video hi guys see you soon

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100 thoughts on “Hanging Leg Raise | HOW-TO

  1. Can you make a video to help guys when they fall out of the routine,how to get back to where you were as quick as possible?

  2. I've never been able to do these hanging, and I really don't think it's a matter of strength. I keep swinging. It has to do with form, because in terms of core strength, I've had zero issue with any other abs exercise

  3. Nick can you do a review on the flex belt please? I want to purchase it but I don't wanna waste my money if it doesn't work

  4. Jeff thanks for being the first to say "you don't have to smash it!" I'm tired of breaking my screen. Also tired of being told to"smash the like button." What effn button?!

  5. I've been doing your 7 minute ab routine 5-7 days a week. How should this be added in? As an aside, I'm not getting good lower ab definition. Thanks for the awesome content.

  6. How do you do the hanging leg raise without your entire body swinging. I can get my legs up and can control on the way down, but maybe the movement up is too explosive? Or do I need to work on how I'm gripping the bar?

  7. Or simply turning your palms inward and hanging in chin up position increases hanging strength/helps with shoulder issue.

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    https://giveaway.athleanx.com/how-to-win.html

  9. Great video Bro, but Jeff, on one of your vids you said to go underhand but in this vid you're overhand.ย  I'm dealing with a jacked up L5/S1 with a touch of OA, but I find that it's better when my abs are conditioned and I don't want any unnecessary movements. I plan to incorporate the hanging leg raises as most ab exercises kill my back, any other pointers?

  10. I been looking for a good oblique workout and I just recently been able to do clean hanging leg raises. This is gonna be good. I have a great 6 pack and not a skinny pack but not so good obliques. So canโ€™t wait to do some sets of this and maybe 3 months down the line have some good ones popping out. Jeff you are amazing.

  11. When we go too high like tuck front lever, it works more on the latisimus dorsi back muscle wings.

    Just lifting our leg to 45 degree, half range is much more effective for the abbs, ie, to do without swings/momentum on our body

  12. What if you have a hard time learning how to curl your pelvis through the hanging leg raise? I find I'm able to do a lot of ab work but for some reason can't do the toes to bar or the pelvis leg raise that you show (but I can hold an L sit)

  13. Does it matter if my arms are bent more like I'm doing a pull up and hang that way rather than hang off the bar with my arms straight as it kills my shoulders. I can still feel it in my abs the way I do it but without the pain in the shoulders ?

  14. When doing these, should i "lock" my shoulders out when hanging so that i can solely focus on the ab portion of the movement? or should i pull up slightly and partially engage my lats before "showing your ass"? the reason i ask is cause ive always done the former and while i do feel the contractions where i think i should, my shoulders, palms, and my hip flexors start to fatigue only after a set or two. Ive found that "Showing your ass" becomes a bit more manageable when pulling up slightly and engaging my lats but my only problem is that this becomes extremely fatiguing very early on. which way is the proper way to do this?

  15. Don't necessarily agree with the "don't go too high part". Go as high as you can in my opinion. Also, I think it's called a Roman Chair

  16. I watched a video on abs and it said to do these leg raises and I couldnโ€™t do them to start. I was looking for s video on how anyone can do it, and I also needed to do exercises for obliques on-top of the six pack. So Iโ€™m like, lemme come back to Jeff and see what he has to say. (First 15 seconds of this video)
    โ€œHere is how to properly do leg raises, how anyone can do them, and how to target abs, obliques and even hip flexors.โ€
    I bow to the king
    ๐Ÿคด
    ๐Ÿ™‡ ๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡๐Ÿ™‡

  17. ๐Ÿ˜‚ the Scott Herman reference at the end, " you don't have to smash it, it's fine with just a touch" ๐Ÿ˜‚

  18. Thanks Jeff, I both love and hate you right now because after 10 reps I wanted to die…but I can't deny it's a great workout.

  19. Why do my shoulders absolutely kill when doing any hanging from my hands.
    Do I need to keep my whole upper body tensed?
    I cant do many leg raises if I do this

  20. I can't do leg raises except one leg at a time on the captain chair and then only to 45 degrees. I can do 50 sit-ups until failure. Have lost 100 pounds but am still about 35 over. What can I do to develop strength and flexibility to do leg raises?

  21. …But how is a beginner supposed to do these, when even Jeff is suffering a bit here??? How do I get the strength to do these well?

  22. tip for progression between the captain's chair and full on hanging leg raise is do move to the dip bar in between. helps build the body tension you need for the full hang

  23. does anyone know if you should be activating your lats while hanging? just started doing these and cant figure out how to do without getting a sore shoulder/swinging my entire body

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