core flexion
Hanging Leg Raise
core · hip flexors · forearms
pull-up-bar · intermediate
How to do it
- 1Hang from a bar.
- 2Raise your legs to hip height or above, then lower under control.
What to think about
- Curl the pelvis rather than just lifting the legs.
What usually goes wrong
- Swinging between reps.
Worth knowing
- Check the bar before you hang, and stop the set when you start swinging rather than lifting.
Watch it
Instead of this
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
- Free weights carried over the head or trunk need a spotter or a catch mechanism, and equipment needs checking before it is loaded.
- A rounding lower back under load has not been shown to cause back pain, so RORR treats it as a sign the set is finished rather than as a warning about injury.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.