Hanging Leg Raises (Hip Flexion)

Hanging Leg Raises (Hip Flexion)

This exercise intended to strengthen the abdominal muscles and hip flexors (colored red).

The movement consists of two main parts:
1. Hip Flexion
2. Posterior pelvic tilt (PPT) with spinal flexion

The main hip flexors are the ILIOPSOAS (colored red), they pull the legs up.
The abdominal muscles tilt the pelvis and bend the spine, they are not attached to the legs.

As the legs lift, the abdominal muscles work statically to stabilize the spine, and then dynamically to tilt the pelvis.

Common Mistake
Hyperextension in the lumbar spine and anterior pelvic tilt, that might put pressure on the back.

The main reasons for the excessive curvature) lordosis) of the lumbar spine, are weak abdominal muscles that cannot tilt the pelvis backward or maybe is just a lack of awareness

Thanks to @ryan_spiteri

Wishing you a fruitful and exciting learning experience.
Muscle and Motion

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[jeanmarchockeypro]

I’m in pretty good shape and after only 12 reps, my abs are already sore holy fuck. Goes to show how much I’ve neglected them. Will make this a regular exercise!

[Zetsuke]

This video is exactly what I needed and was looking for

[tripathi]

Thanks! This is exactly what I was looking for.

[mrbunnyban]

Thanks, that's very helpful! Was trying to figure this exercise out

[samborambobo]

*I'm glad to be here with you, comrades*

[mjrhelpstootherathletes]

This is exactly what I was looking for.

[NDJ]

Thanks! This is exactly what I was looking for.

I wanted to join in on the Bot comments 🤡👍

[krdle]

Thanks Again this is exactly what I was looking for

[FalafalGrease]

I met a guy that only did calisthenics and his six pack was unbelievable so every since then I swore by my life, I would have one and I refuse to not have one

[Jdssnipercuts]

We call the upward leg raises hanging porks, it's a motivational term or slang.
Arnold's book was good, I was proud of Dylan for his form but I meeched him down a couple times and he hurt his back, so it's not good.
They purge poisoned me also somehow at the end of the torture and then tortured worse. It's been alot worse for others but still it's awful.
When you call about injuries and stomach issues from home invasions to steal small items to frustrate it's terrible.
I was doing flips or something and now it's terrible gas for three years. Hopefully it goes better next time.
The thing in the picture is for sale also..
I used to spot Dylan 3 or so and he's still alive.

[ruslantsykaliak]

Thanks, make video what muscle work in leg raises lying on back.

[peterbencze]

Hi. When you do de perfect form is it safe for lumbar disc? For example l5-S1 section ?

[ildong]

꾸준히 운동하시는 모습 잘 봤습니다. 안전운동하세요. 좋은 영상 잘 봤습니다. 도움이 되었습니다..

[szyszak]

seems like this exercise is great for people with anterior pelvic tilt

[veltrigiovanni]

Secondo me e meglio iniziare con una retroversione del bacino e successivamente le coscie partono per addurle verso il petto! Iniziando direttamente con le coscie si potrebbe inarcare la zona lombare!😊

[Fatilucia]

what if you are laying down straight on your back and then raise your legs. Do muscle action differ from the ones you pointed in this video?

[AfterDarkV]

Thanks! This is exactly what I was looking for.

I wanted to join in on the Bot comments 🤡👍

I wanted to join in on the weirdo

[phyllscythe]

Except you neglected the fact that youre not supposed to disengage the hip flexors or pelvis at the bottom of the rep

[mankemista-psqs]

Is this good if i have posterior pelvic tilt?

[chrisyearsago]

Is lumbar flexion not bad for the lower back?