Hanging Leg Raise

Grip the bar and let your body lengthen while pulling your shoulders down. Brace your core and glutes to keep your center from swinging.

Slowly lift your legs while slightly curling your pelvis. Think of your lower abs lifting your pelvis, not just your legs rising.

Lower your legs slowly. Use your core to control the entire descent without swinging forward or back.

How well you control swinging largely determines lower-ab engagement. Focus on curling your pelvis rather than lifting your legs higher.

Kicking with momentum or swinging your upper body strains your back and shoulders. Bend your knees if needed and first build controlled reps.

Exhale as you lift and inhale as you lower. A long exhale helps you feel the pelvic curl and core contraction.

Start with bent-knee raises to learn the movement. Straighten your legs only when you can keep swinging to a minimum.