Hanging Leg Lifts
Starting Posture
Hang from a pull-up bar using an overhand grip with your hands shoulder-width apart. Allow your body to hang freely with your legs together and fully extended.
How to Exercise
Engage your core muscles to lift your legs together towards the ceiling while keeping them straight. Continue lifting until your toes reach the height of the bar or as high as you can go. Slowly lower your legs back down to the starting position. Repeat for the desired number of repetitions.
Breath Control
Exhale as you lift your legs towards the ceiling and inhale as you lower them back down.
Common errors
Common errors include using momentum to swing your legs up and not fully extending your legs at the top of the lift. Make sure to control the movement and focus on proper form.
Weights
You can use ankle weights or a dumbbell held between your feet to increase the difficulty of the exercise.
Grips
An overhand grip is recommended for this exercise to ensure a secure hold on the pull-up bar.
Variations
Variations of hanging leg lifts include bent knee leg lifts, where you bend your knees as you lift them towards your chest, and side leg lifts, where you lift your legs out to the sides instead of straight up.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on using your core muscles to lift your legs rather than swinging or using momentum. For added challenge, you can wear ankle weights or hold a dumbbell between your feet.
Cautions
Avoid swinging or using momentum to lift your legs as this can strain your back. Make sure to engage your core muscles throughout the exercise to prevent excessive strain on your lower back.