Hanging Leg Raise

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Hanging Leg Raise, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Set the low back comfortably, keep the neck long and use a secure support if the exercise is hanging.

Execution

- Lift or alternate the legs as named and bring the ribs toward the pelvis without swinging.

Range, tempo and breathing

- Perform 3 × 8–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not pull the neck, swing the legs or let the low back arch. Bend the knees and shorten the lowering range.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.