How to perform Bodyweight Hanging Leg Raise with proper form

Setup

1. Find a Bar: Use a pull-up bar or any sturdy horizontal bar that can support your weight.
2. Grip the Bar: Hang from the bar with an overhand grip, hands shoulder-width apart. Ensure your arms are fully extended.

Execution

1. Engage Your Core: Tighten your abdominal muscles before starting the movement.
2. Raise Your Legs: Keeping your legs straight, lift them in front of you. Aim to bring your legs parallel to the ground or higher.
3. Pause at the Top: Hold the position for a moment to maximize tension in your core.
4. Lower your Legs: Slowly lower your legs back to the starting position while maintaining control.

Tips for Proper Form

• Avoid Swinging: Keep your movements slow and controlled to prevent using momentum.
• Modify if Necessary: If straight legs are too challenging, bend your knees and bring them towards your chest.
• Breathing: Exhale as you lift your legs and inhale as you lower them.

Common Mistakes

• Bringing Legs Too Low: Avoid lowering your legs too quickly or dropping them without control.
• Poor Grip: Ensure you maintain a firm grip on the bar to prevent slipping.

Safety

• Warm-Up: Perform a gentle warm-up before this exercise to prepare your muscles.
• Listen to Your Body: If you experience pain, stop and reassess your form or consult a professional.