Hanging Leg Raises
العضلات الأساسية
الجذع
العضلات الثانوية
العضلات المائلةالساعدين
المعدات
عصا السحب
الصعوبة
متقدم
كيفية الأداء
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Keep your legs straight and together.
- Raise your legs until they are parallel to the floor or higher.
- Lower your legs slowly back to the starting position with control.
نصائح احترافية
- Avoid swinging — use controlled movements throughout.
- Focus on using your abs, not momentum, to lift your legs.
- If full leg raises are too hard, start with bent-knee raises.
الأخطاء الشائعة
- Swinging the body to generate momentum.
- Not raising the legs high enough to fully engage the abs.
- Letting the legs drop down too quickly without control.