Whether you’re aiming for a defined core, improving your overall fitness, or simply wanting to mix up your workout routine, there are few exercises as effective as the Hanging Leg Raise, Hanging Knee Raise, and Hanging Oblique Twist.
These three movements not only target the abs but also engage multiple muscle groups, helping you develop strength, flexibility, and stability.
In this post, I’ll guide you through these exercises, sharing the key benefits, correct form, and how to incorporate them into your workout plan.
Lets exercise that core
The key apparatus for these workout is a Hanging Leg Machine.
Hanging Leg Raise
The Hanging Leg Raise is a powerful core exercise that works the lower abdominal and hip flexors and stabilises the upper body as you hang from a bar.
Benefits:
- Core Activation: One of the most effective exercises for targeting the lower abs, which can be tricky to isolate with standard ab exercises.
- Grip Strength: As you’re hanging from a bar, this exercise naturally improves your grip strength.
- Hip Flexor Strength: Engages the muscles around the hips, contributing to better mobility and posture.
How to do it:
- Hang from a bar with a shoulder-width grip. Keep your arms straight and your body engaged.
- Engage your core and lift your legs straight up towards the bar, keeping them as straight as possible.
- Control the movement on the way down to avoid swinging.
- Repeat for 8–12 reps.
Coach’s Tip: If you’re a beginner, don’t worry if you can’t lift your legs all the way up at first. Start by raising your knees and gradually work towards extending the legs as you build strength.
Hanging Knee Raise
The Hanging Knee Raise is a slightly more accessible variation of the leg raise but still incredibly effective. It involves lifting your knees towards your chest, targeting the lower abs and hip flexors.
Benefits:
- Core Engagement: Like the leg raise, the knee raise hones in on your lower abs.
- Less Stress on Hip Flexors: This version is gentler on the hip flexors, making it a great option for beginners.
- Improved Posture: Strengthens the stabilising muscles in your back and shoulders, promoting better posture.
How to do it:
- Hang from a pull-up bar with a firm grip, arms straight and core tight.
- Slowly bring your knees towards your chest, keeping the movement controlled.
- Hold at the top of the movement for a second, then slowly lower your legs back down.
Aim for 10–15 reps.
Coach’s Tip: Focus on a smooth, controlled motion. Avoid swinging or using momentum. The slower you go, the more effective the exercise will be!
Hanging Oblique Twist
The Hanging Oblique Twist adds an extra layer of challenge by engaging the oblique muscles, which are responsible for rotational movements and supporting your spine.
Benefits:
- Core Sculpting: This exercise targets the obliques, helping you build that “V-shape” definition.
- Increased Core Stability: Challenging your balance helps improve your overall core strength and stability.
- Improved Rotation: Excellent for improving functional fitness, especially for athletes who rely on twisting motions like in tennis or golf.
How to do it:
- Begin in the same position as the Hanging Knee Raise, hanging from the bar with your core engaged.
- Raise your knees, but this time twist your hips to one side as you bring them up.
- Lower your knees slowly, then repeat the movement on the other side.
Alternate sides for 8–10 reps on each side.
Coach’s Tip: Think of this movement as a controlled twist. It’s easy to overdo it, but slow and steady will ensure you’re working the obliques effectively without straining your lower back.
How to Incorporate These Exercises into Your Routine
When training your core, it’s important to focus on quality over quantity. These exercises are intense, so they don’t need to be done every day. Instead, aim to include them 2-3 times per week as part of your overall strength routine. Here’s a sample progression for incorporating them:
For Beginners:
- Hanging Knee Raise: 3 sets of 10–15 reps
- Rest: 60–90 seconds between sets
- Progression: Once you’re comfortable, start incorporating straight leg raises.
For Intermediate/Advanced:
- Hanging Leg Raise: 3 sets of 8–12 reps
- Hanging Oblique Twist: 3 sets of 8–10 reps per side
- Rest: 60 seconds between exercises to maintain intensity
Final Thoughts
These hanging core exercises are a game-changer for anyone serious about building a strong, functional, and aesthetically pleasing core. They require focus, patience, and proper form, but the results are well worth it. Whether you’re a beginner working your way through knee raises or a seasoned athlete mastering leg raises and oblique twists, integrating these movements into your training can take your core to the next level.
Remember, consistency and progression are key. Don’t rush through the movements. Focus on control, and your core will thank you!
Ready to add these to your routine? Let me know how you get on or if you need more tips for your core workouts!
