Hanging leg raises are a cornerstone of core training, especially for athletes, as they target the lower abdominals and hip flexors. As your strength improves, advanced variations are essential to continue challenging your core. Here, we explore two advanced hanging leg raise techniques designed to push your limits and elevate your core strength.

Loading Progression

Take your hanging leg raises up a notch by adding resistance. In the video below, a medicine ball is used, but you can also wedge a dumbbell between your feet or use ankle weights. The key is progressive overload through added resistance.

Execution:

• Hang from a sturdy bar with a grip slightly wider than shoulder-width.
• Secure a medicine ball, dumbbell, or ankle weights.
• Engage your core and lift your legs to roughly a 90-degree angle at the hips.
• Lower your legs back down with control, maintaining proper form.

Mastering this loaded variation sets the foundation for the next level of intensity.

Negative-Accentuated Mastery

Once you’ve mastered the loading progression, introduce a negative-accentuated technique. This method emphasizes the eccentric (lowering) phase, increasing the challenge and stimulating muscle growth.

Execution:

• Hang from the bar with legs straight.
• Lift your legs until your toes touch the bar.
• Slowly lower your legs, focusing on a controlled descent.
• Repeat, maintaining form and control throughout.

The combination of added resistance and slow, deliberate lowering makes each rep significantly more demanding.

Incorporating Advanced Techniques

Pair hanging leg raises with lower-body exercises like calf raises or antagonistic movements such as reverse hypers. Start with the loaded version, gradually increasing reps and control. Once proficient, progress to the negative-accentuated technique to challenge your muscles in new ways.

Always prioritize form over volume. Consistency and control are key to transforming your core strength. Incorporate these advanced variations, and watch your abdominal and hip flexor strength reach new heights.