How To Do Hanging Leg Raises For Lower Abs – The Proper Form Guide & Routine Recommendations For Men


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Hanging leg raises are possibly the single best ab exercise out there for building and strengthening your ab and core muscles as long as they’re done properly!

Hanging leg raises will work your entire midsection, but are predominantly targeted on your lower abs.

To work the lower abs properly, you must make sure you follow some particular key points.

The most important parts of this exercise are to make sure you pre-stretch your abs when hanging and rolling your pelvis under and up as you raise your legs.

If you raise your legs by just bending them, you will target your hip flexor muscle instead of your lower abs.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique below.

Hanging Leg Raises – Step-by-Step Technique

– Step 1: Start by holding onto a pull-up bar and raising your feet off the floor. Breathe in.

– Step 2: As you breathe out, raise your legs up towards you, rolling your pelvis under and up to engage your lower abs.

– Step 3: As you reach the top point, your lower back should be slightly curved upwards, and you should feel a squeeze in your abs.

– Step 4: Breathe in as you slowly lower your legs back down to the start point, pre-stretching your abs again before the next rep.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: As you complete the exercise, think about rolling your pelvis up and under to focus your lower abs and not your hip flexors.

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Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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