Hanging leg raise

Trunk Conditioning Strength & Stiffness

Hanging Leg Raise

Aims:

  • Develop isometric trunk strength (anterior dominant)

  • Develop hip flexor strength

Technique:




Hanging leg raise start position.

Hanging leg raise top position.

  • Hang from a bar with the elbows straight

  • Find a neutral back position and tighten the trunk

  • Raise both legs simultaneously and flex at the knees

  • The thighs should reach parallel to the ground in the top position

  • Avoid any flexion through the lower back, and keep the movement slow to avoid swinging

Prescription:

  • 3 x 8–12 repetitions (2–3min recovery)

Regressions:

  • Perform from a position supported by the forearms

  • Raise one leg at a time

Progression:

  • Keep the legs straight during each raise