How to perform Bodyweight Hanging Leg Raise with proper form
Setup
- Find a Bar: Use a pull-up bar or any sturdy horizontal bar that can support your weight.
- Grip the Bar: Hang from the bar with an overhand grip, hands shoulder-width apart. Ensure your arms are fully extended.
Execution
- Engage Your Core: Tighten your abdominal muscles before starting the movement.
- Raise Your Legs: Keeping your legs straight, lift them in front of you. Aim to bring your legs parallel to the ground or higher.
- Pause at the Top: Hold the position for a moment to maximize tension in your core.
- Lower your Legs: Slowly lower your legs back to the starting position while maintaining control.
Tips for Proper Form
- Avoid Swinging: Keep your movements slow and controlled to prevent using momentum.
- Modify if Necessary: If straight legs are too challenging, bend your knees and bring them towards your chest.
- Breathing: Exhale as you lift your legs and inhale as you lower them.
Common Mistakes
- Bringing Legs Too Low: Avoid lowering your legs too quickly or dropping them without control.
- Poor Grip: Ensure you maintain a firm grip on the bar to prevent slipping.
Safety
- Warm-Up: Perform a gentle warm-up before this exercise to prepare your muscles.
- Listen to Your Body: If you experience pain, stop and reassess your form or consult a professional.
Exercises
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