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Weighted Hanging Leg Raise

AdvancedStrengthTier T3

You hang from a fixed overhead bar with straight arms and an overhand grip, with a dumbbell gripped between your feet. You keep your legs straight, lift them forward, then lower them with control.

Targets: Hip
Muscles: Rectus Abdominis, Hip Flexors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang with the dumbbell between your feet.
  1. A man hanging from a pull-up bar with straight arms and straight legs, a dumbbell clamped upright between his feet below him.

    Step 1 of 3

    Hang from the bar with straight arms, an overhand grip and your shoulders down, with the dumbbell handle squeezed between your feet.

  2. The same man hanging with both straight legs lifted level with the floor, the dumbbell clamped between his feet out in front of him.

    Step 2 of 3

    Keep your legs straight and lift them together until they are level with the floor, with the dumbbell still gripped between your feet, then lower with control.

  3. A man hanging from a pull-up bar with straight arms and straight legs, a dumbbell clamped upright between his feet below him.

    Step 3 of 3

    Hang from the bar with straight arms, an overhand grip and your shoulders down, with the dumbbell handle squeezed between your feet.

Safety Information

Check that the bar is fixed and rated for a hanging body before gripping it, and confirm the dumbbell is clamped securely between the feet before the legs lift, because a dumbbell that slips out could drop onto the floor near the feet. Lift and lower the legs under control without swinging, keeping the arms straight and the shoulders drawn down, and lower to a near-straight hang rather than dropping the legs. Stop if you feel pain in the shoulders, back, hips or grip, or cannot hold the dumbbell or the bar, and ask a clinician if you have a shoulder, back, hip, grip or abdominal condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.