How to perform Cable Hanging Leg Raise with proper form
Equipment Needed
- Cable machine with ankle attachment or a low pulley
- Hanging leg raise attachment (optional for added grip)
Starting Position
- Adjust the cable machine to a low setting and attach the ankle strap.
- Position yourself facing the cable machine.
- Secure the ankle strap around your ankles, ensuring itโs snug.
Execution
- Initiate the Movement: Grasp a stable surface for support (e.g., the cable machine or a pull-up bar if using a different setup).
- Hang with Control: Let your body hang freely with legs straight down and engage your core muscles.
- Lift Your Legs: Bend at the hips and lift your legs upwards while keeping them straight. Aim for your legs to be parallel to the floor or higher without rounding your back.
- Hold: Pause for a moment at the top of the movement, focusing on squeezing your core.
- Lower with Control: Slowly lower your legs back to the starting position, maintaining control throughout the descent.
Tips for Proper Form
- Keep your core tight during the entire movement to prevent swinging.
- Avoid using momentum; focus on the muscle engagement.
- Maintain a neutral spine; do not arch your back excessively.
- Perform the movement in a slow and controlled manner to maximize effectiveness.
Common Mistakes
- Swinging legs instead of lifting them with control.
- Arching the back; ensure to keep the core engaged.
- Allowing the knees to bend excessively.
By following these guidelines, you will effectively and safely perform the Cable Hanging Leg Raise to strengthen your core.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes