Hanging Leg Raises

Hanging Leg Raises

Targets internal and external obliques, rectus abdominus and serratus anterior.

Hanging leg raises work almost every core muscle depending on your form. In this video I pull my legs up to each side of my body while concentrating on the internal and external obliques and serratus anterior. You must focus on flexing these muscle while doing the workout. Additionally, this workout will work your transverse abdominus, or deep muscle tissue, and your Rectus Abdominus (8 pack).


Advanced Exercise


If you haven’t done leg lifts before I suggest starting with the beginners exercise.

  1. serratus anterior,  rectus abdominus, obliques internal external, transverse abdominusLift legs by contracting the serratus anterior and obliques and keeping your legs straight
  2. Lower legs to a downward position  on the opposite side that you lifted from
  3. Keep your core muscle contracted through the full range of the exercise (this will increase the difficulty of the workout and maximize the effectiveness)


Beginners Exercise


  1. Lift your right knee to your left elbow
  2. Lower legs to a downward position
  3. Lift your left knee to your right elbow
  4. Repeat until burnout

Remember to keep all movements slow and consistent and avoid swinging your body. If it doesn’t burn the muscles you intend then your doing it wrong. They key to any ab exercise is to focus on contracting the muscle group you want to build.


2 thoughts on “Hanging Leg Raises

  1. Thanks for posting these videos, really does help. Keep up the good work.

    Quick question, did your pigeon chest ever crack? If I hold my hands behind my back then arch my back my sternum will crack. It makes a similar sound to when you crack your knuckles but alot louder (other people can hear it clearly). What do you think of this? Good, bad? Also should I stop just incase I could be making my pigeon chest worse?

    Thanks in advance.

  2. Even people without Pectus Carinatum will experience cracking in their sternum if they have not worked out before. I have experienced the same thing but I have never worried about it.

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