Weighted Hanging Leg-hip Raise - Intermediate Variation

The weighted hanging leg-hip raise is an advanced core exercise that targets the abdominal muscles, with additional emphasis on the hip flexors and lower back. The movement requires hanging from a pull-up bar while lifting weighted legs up to engage the core.

Quick Facts

How to Do Weighted Hanging Leg-hip Raise - Intermediate Variation

Follow these step-by-step instructions to perform Weighted Hanging Leg-hip Raise - Intermediate Variation with proper form and technique.

1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
2. Engage your core and lift your legs up in front of you, keeping them straight.
3. intermediate variation Continue lifting until your legs are parallel to the ground or slightly higher.
4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Weighted Hanging Leg-hip Raise - Intermediate Variation targets helps you integrate it effectively into your training program.

Benefits of Weighted Hanging Leg-hip Raise - Intermediate Variation

Incorporating Weighted Hanging Leg-hip Raise - Intermediate Variation into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Abs Development: Weighted Hanging Leg-hip Raise - Intermediate Variation directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Hip Flexors and Lower Back, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Weighted Hanging Leg-hip Raise - Intermediate Variation build real-world strength that transfers to daily activities and athletic performance.
• Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.

Safety Tips and Precautions

Performing Weighted Hanging Leg-hip Raise - Intermediate Variation safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Weighted Hanging Leg-hip Raise - Intermediate Variation, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Weighted Hanging Leg-hip Raise - Intermediate Variation, track these metrics during your workouts: