Hanging leg raises. Lying leg raise

Hanging leg raises, as well as lying leg raises, are another extremely effective muscle training exercise abdominals in fitness and bodybuilding. The main focus of its influence falls lower third of straight lines abdominal muscles.

The exercise is extremely common and, like the “Sit-up”, has a large number of variations executions:

  1. lying on a horizontal bench,

lying on a bench with different degrees of incline, hanging on a bar, on a wall bars, in a simulator of a similar orientation. horizontal, vertical leg swings while lying down. bicycle (motion similar to pedaling).

lifting the legs while simultaneously bending to the chest while lying on a horizontal bench. lifting the legs while bending to the chest while hanging on the bar. leg lifts with simultaneous bending to the chest on the Swedish wall. with a twist to the left, to the right. and others.

How to properly perform hanging leg raises and lying leg raises?

  1. Take the starting position (hanging on the bar, lying on a bench, fixed in the simulator or on the wall bars),
  2. When using the option: “from a lying position,” try to lie only on the edge of the bench and exclusively on your back, so that not only your legs, but also your buttocks are in a suspended position - the effect of the exercise will be much higher!
  3. Perform rhythmic, cyclical leg lifts.
  4. Try to hold for a couple of seconds at the very peak of the movement.
  5. The lowering phase of the legs can be performed several times slower than the lifting phase.
  6. The slower the pace, the more effective the impact.
  7. To connect the lateral muscles of the torso, use leg lifts with a slope: now to the left, now to the right.
  8. We breathe evenly, without holding our breath.
  9. It makes no sense to perform less than 8 repetitions in a set; at least 12.
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Dr. William Whitbourne

Dr. William Whitbourne