Why Hanging Leg Raises Are Such a Tough Nut to Crack
I was aware of the difficulty level of hanging leg raises before commencing the challenge. This exercise is a real killer! It’s not only your abs that get the impact, it’s also your lower core, hip flexors, lats, shoulders, and grip strength. At the same time, you are required to have full-body control. The force should be so strong that the abs and the upper body seem to be defying gravity. Trust me, it looks simple, but it’s not.
What Exactly to Do to Perform a Good Hanging Leg Raise
Start with the basics if you are a beginner in the practice. Position yourself a little bit wider than the shoulder width under a pull-up bar. Start the exercise by pulling your pelvis towards your spine and slowly lifting your legs in the same direction. Stop at the top, and then very slowly lower your legs back under control. Novices could slightly bend their knees, while experts might remain with their legs fully extended. The main thing is smooth, controlled motion without swinging.
Day 1: The Inevitable Happens
On the very first day I was taken by the magnitude of the problem. I put on gloves with the thought that my grip would be stronger—well, the gloves just gave me a bit of comfort, that’s it. I divided 90 reps into a series of small sets, 12-15 reps each, and took short breaks. At the very beginning, my core was fine. In the end, it was my arms and grip which left me at the very first stage of exhaustion, long before my abs did.
Do You Know
Days 2 and 3: I Felt Like My Shoulders Were Torn Apart
On the second day, I realized that hanging leg raises worked almost all the muscle groups in my body, not just my abs. My shoulders were still in a state of flame due to the previous challenge I did (I mean, those daily commando planks were insane), and now they were simply burnt out. I had to perform some sets while stretching my legs and other sets while bending my knees, so as to continue my workout despite the pain.
Midweek Struggle: Lower Back and Core Check
By the time the fourth and fifth days rolled around, it was impossible to ignore the fatigue. My lower back and shoulder that rotate began to give warning signals. And then I understood that I had to very, very slowly go through all the movements and find my core again — squeezing every muscle, keeping my pelvis locked, and not swinging.
Let’s be real: A bodybuilding exercise such as hanging leg raises absolutely boots up your “six-pack” muscles, namely the rectus abdominis, and it also covers your hip flexors very well. But if you do it out of form, then you will strain your back right away. Here, the only way to save yourself is through engaging your core.
Day 6: Growing Courageous (And Regretting It Afterwards)
It was then that I, all energized and feeling adventurous, thought of putting a small dumbbell between my feet to increase the intensity. And do you know what happened? It was a big mistake. The exact moment I lost control of my form and began swinging, I got the message that it’s not worth the trial. So I opted to slow down my tempo with the hope that this would give me more ”time under tension” and boy was it really challenging (and safer) than lifting more weight.
Day 7: All Out Core Burnout
In my opinion, it was not the pace of the strict sets but seeing the number of reps I could manage to do without a break that determined the final day. The whole workout felt very brutal, I was sweating like a hog, and it made me feel humble as well. I knew my core was by all means holding up but I was also breaking into a cold sweat because of my shoulders, grip, and hips.
What 630 Hanging Leg Raises Taught Me
One fact is certain: hanging leg raises are a great exercise for developing solid core and hip strength — but is the act of doing it continuously, that is, 90 times daily, the greatest idea? Definitely not, and I don’t plan to do the same again. Yes, my core felt unswervingly powerful, yet, I should not have worked out my body so much when it needed more rest.
Yes, absolutely: you can introduce hanging leg raises in your exercise schedule, just do it with a smaller portion. Include them in a structured core training 2-3 times a week instead of doing them daily. What is of great importance here is the quality of exercising, and not the number of repetitions one can do. Also, it is really great to always be in the process of listening to your body. This way you decrease the danger of shoulder and lower back injuries and you protect your joints.
Now I know that I was quite seriously wrong when I called hanging leg raises “just a good core move.” The fact is their execution takes the whole body, concentration, mental strength, and the cleverness to recover to the next workout. Is 90 a day an option for me once again? Well, no. However, will they be the ones with whom I will shake my training up? Yes, no doubt!
Bottom line: Hanging leg raises are an absolutely fantastic addition to your core program, but do not go overboard with it. Train your mind and not only your body.
