Hanging leg raises on the bar (Toes to Bar) is one of the most effective exercise on the press, due to the fact that during its execution the body is in a stretched position, so our muscles receive a colossal load even in the negative phase of the movement (when lowering the legs).
There are several varieties of this exercise: lifting straight legs in the hang, lifting legs bent at the knees, alternating leg lifts, lifting toes to the bar and "corner" (static holding of a right angle between the legs and the body). We will describe all of them in more detail below.
Also in our today's article we will analyze the following aspects:
- What is the use of this exercise;
- Types of hanging leg raises on the horizontal bar and also the technique of performing the exercise;
- Crossfit complexes containing this exercise.
What are the benefits of doing hanging leg raises?
When lifting the legs in the hang, the athlete works out the abdominal muscles with an emphasis on their lower part - that segment, the development of which is often not enough even for experienced athletes. Add one each of the upper ab and oblique leg raises to the hanging leg raises, and you have a great, full workout.
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By focusing on the lower abdominal muscles in each workout, you can kill several birds with one stone, making your core muscles stronger and improving the drawing of the "cubes". With the "cubes" everything is clear - here the only visual component is important to us, but a strong press is a completely different story. Well-developed abdominal muscles help us perform exercises such as deadlifts and barbell squats by improving coordination and more control over the position of the pelvis and lower back; improve our performance in exercises where we use our explosive strength (sprint, box jumping, bench squats, etc.); and also significantly increase the overall strength potential of the body - it becomes much easier for us to adapt to a huge volume of training load.
Types and technique of performing exercises
Raising straight legs in the hang on the crossbar
The most common and perhaps the most effective variation of this exercise. The technique is as follows:
Hanging leg bent at the knee
This option is more suitable for beginner athletes who are not yet given the opportunity to raise straight legs in the hang.
Its fundamental difference is that working at the same amplitude with a shorter lever, we perform less effort and can perform more repetitions. At the same time, it is important not to lose the neuromuscular connection, many beginners try to reach with their knees almost to the chin, and this is fundamentally wrong. The movement must be done to the level at which the load on our muscles will be maximum; it makes no sense to rise higher.
Alternate hanging leg raises
An interesting option for those who want to add something new to their training process. It differs significantly from the previous types of leg lifts in that we combine static and dynamic loads in it: lifting one leg up to a right angle, part of our press performs dynamic work, while the other part of the press does static work, being responsible for the stable position of the body , otherwise the athlete will turn slightly to the side.
In this position, it is important to monitor the position of the lower back; you do not need to pull the sacrum area forward too much, since the spine will "twist" a little when lifting one leg.
Raising socks to the bar
This exercise differs from regular leg raises in that here we work in the longest possible amplitude and load the entire array of abdominal muscles.
Trying to touch the horizontal bar with your socks, try to minimize inertia and not raise the pelvis too high - this will create an unwanted load on the lumbar spine and will include the extensors of the spine and buttocks in the work. Our task is to work out the abdominal press as isolated as possible, keeping the body motionless.
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"Corner" (static holding of a right angle)
It's no secret that the combination of static and dynamic loading is the key to constant progress. By doing this, you force the muscles of your abdomen to work in a completely different mode, contracting them in an isometric manner.
© undrey - stock.adobe.com
Our task here is to raise straight legs to the level of parallel with the floor and stay in this position for as long as possible, keeping the legs motionless. At the same time, it is important not to forget about breathing, it should be smooth, without delays.
Many athletes who have well-developed quadriceps often complain that, along with the press, the front of the thigh does some of the work. To "turn off" the quadriceps from work, you need to bend your knees a little (about 10-15 degrees). This can change the biomechanics of movement a little, so try raising your legs a little higher to feel the peak contraction of the abdominal muscles.
Crossfit complexes
The table below lists several functional complexes containing this exercise. Be careful: the load is clearly not designed for beginners, be prepared for the next day that the soreness in the abdominal muscles will be such that it will hurt you even to laugh.
Nothing is as effective on the abs as hanging leg raises on a bar. This exercise requires some physical preparation, and in order for it to give the desired result and not harm, you must follow the instructions exactly. We share the technique of performing leg raises on the crossbar.
basic information
Exercise types
There are several variations of this exercise:
- Raising straight legs on the bar.
- Raising the bent legs on the bar.
- Raising the bent legs on the uneven bars.
- Hanging leg raises with a clamped ball or dumbbells - on a horizontal bar, uneven bars or a crossbar.
All of these exercises are designed for the abdominal muscles, while using different additional muscle groups. The most serious level of training requires lifting straight legs in the hang on the crossbar and lifting with a clamped ball, for the rest, an average level is enough. Let's take a closer look at each exercise.
What muscles work
When raising your legs to the bar, the following muscles work:
- Oblique and straight abdomen.
- Iliopsoas.
- Strain of the fascia lata of the thigh.
- Tailoring, comb, long and short adductors.
- Rectus femoris muscle.
The exercise begins with the work of the hip flexor muscles, then the rectus and oblique abdominal muscles are connected. When bending the legs in the hang, the main load is on the abdominal muscles.
Advantages
- A large number of muscles are recruited immediately.
- A muscular corset develops, which is needed for correct posture.
- When hanging there is a beneficial stretching of the spinal column.
- Can be used for back pain or problems.
- Variety of execution.
Raising straight legs on the bar
Step-by-step instruction
Step 1. Hang on the horizontal bar so that your feet do not reach the floor. To do this, you can jump, and if there is not enough height, use a bench or the support of a coach. Grip - straight: medium or wide.
Step 2. Fully straighten your arms and legs, and bend your back slightly in the lumbar region.
Step 3. Take a deep breath and pull your legs back slightly.
Step 4. With a jerk, lift your legs to the bar to the maximum possible height - if done well, they should be slightly above the horizontal position. Professionals can touch the bar with their socks.
Step 5. Stop for a second at the highest level. For maximum exercise benefit, tighten your abdominal muscles further.
Step 6. Inhale and slowly lower your legs, concentrating on the muscles you are working on.
Step 7. Perform the required number of repetitions.
- Avoid inertia and sway during the exercise.
- Move slowly for a clean execution.
- At the end, hold for 1-2 seconds and further tighten your abdominal muscles.
- If you have a lot of weight, then instead of a horizontal bar, you should use bars with a back.
- To prevent the arms from splitting on the bar, you can use shoulder straps or wrist straps.
- You can start from the wall bar and lift bent legs - this way you will significantly reduce the load.
- An advanced option is weighted leg raises.
- You can change the height of the legs, depending on the desired load.
- It is best to perform the exercises in 2-3 sets of 10-15 repetitions.
Hanging bent leg raises on the bar
Working muscles
As in the previous exercise, when lifting with bent legs, the main load falls on the rectus and oblique abdominal muscles. Additionally, the rectus muscles of the thighs and the iliopsoas muscle are involved. The shoulder blades, shoulder joints and abdominal muscles act as stabilizers.
Step-by-step instruction
Step 1. Grasp the bar with a wide or medium grip.
Step 2. Fix in a position with straight arms and legs, back slightly bent at the lower back.
Step 3. First take a deep breath, and then as you exhale, pull your legs up to your chest as high as possible.
Step 4. Freeze for a second in this position and tighten your abdominal muscles.
Step 5. Slowly lower your legs, return to the starting position.
Step 6. Do the required number of repetitions.
Source: BodyBuilding.ua Sports Channel
It is very important not to sway during the exercise. If you are having trouble keeping your balance on the bar, ask someone to hold their palm against your lower back. The easiest way to avoid swinging is to do the exercise on the top bar of the wall bar.
If you have lumbar pain, try spreading your socks apart and bringing your heels as close as possible.
Raising bent legs in the hang on the uneven bars
Working muscles
The main ones are the abdominal muscles (oblique and straight). The iliopsoas and thigh muscles are additionally loaded. The abdominal muscles, as well as the neck, shoulder blades, shoulder joints and arms, serve as stabilizers during exercise.
Step-by-step instruction
Step 1. Take a free-hanging position on the uneven bars: arms bent at the elbows, chest straightened, back and abdominal muscles relaxed.
Step 2. Inhale and tighten your abs.
Step 3. As you exhale, bend your knees and slowly lift towards your chest.
Step 4. Stop lifting when your hips are level with the floor. Hold this position for 2-3 seconds, increase the tension in the abdominal area.
Step 5. Slowly return to the starting position.
Step 6. Do the required number of repetitions.
(2
estimates, average: 5,00
out of 5)
Despite the abundance of abdominal exercises, crunches are truly effective. All other movements are just one of the twisting options. The article will talk about hanging leg raises as an advanced version of reverse crunches on the press.
Reverse crunches on the press: features of the exercise
The rectus abdominis muscle is a solid, flat muscle that runs from the sternum to the lower abdomen. The cherished cubes are formed due to the transverse intersection of the rectus abdominis muscle by the tendons. The main thing is that IMPORTANT to assimilate this is that any muscle (including the rectus abdominis muscle) cannot be partially contracted.
You will often hear such nonsense as lower abs exercises. They say that certain movements load this very difficult-to-pump part of the press.
It is really difficult to pump it due to the fact that there are fewer nerve endings there than in the upper part, which means that the brain cannot generate the same strong signal (order) to contract. Plus, it is this area that fat cells have chosen to replenish energy reservoirs (it is easier here that fat accumulates more easily), which makes it difficult to see well-developed muscles.
Physiologically, you can twist the upper torso towards the pelvis, as in the variant, or the pelvis to the upper torso, as in the reverse crunches. What is the difference? In the load and complexity of execution, plus performing different versions of twisting, you make the workout more varied not only for yourself, but also for your muscles.
Hanging leg raises are an advanced form of reverse crunches. The more vertical the body is, the harder it is to twist the lower body (pelvis) to the top. That is why, the position of the legs GENERALLY does not affect exercise performance. The press does not lift the legs up (this is done by other muscles that you train if done incorrectly), the press twists the pelvis to the chest (and the chest to the pelvis).
You shouldn't think about raising your legs as high as possible. You should think about raising your pelvis as high as possible.
The legs can be bent at the knees (it's easier to do this), be straight or crossed among themselves - it doesn't matter, but the higher the pelvis is, the more complete the contraction of the rectus abdominis muscle will be.
A few words about the execution technique
Hanging leg raises, in principle, is not a difficult exercise, if you understand that your task is not to raise your legs (a terrible absurdity in the name of the exercise), but to lift the pelvis. It can be performed in the hanging position on the bar or in a special simulator, resting your elbows and forearms on the pillows, and with your back on a soft back.
Take a starting position and straighten completely. As you exhale, begin to lift your legs up, while, as it were, twist the body from the pelvis into yourself. I hope such a figurative comparison will help you better understand the nuance of movement.
The higher the pelvis is, the better the rectus abdominis will contract and the more work it does. Don't think about your legs. Here, certainly, do not chase the number of repetitions. Quality is important. A slow pace of lifting will force you to consciously and in a controlled manner perform the correct contractions. Think about twisting the body and cutting the abs.
From the top point on inhalation, also gradually begin to descend, as if unwinding the body from top to bottom. Do not let the muscles rest at the lowest point. Maintain tension throughout the set. Sink to the bottom and immediately begin to curl up.
After completing the set, stretch the abdominal muscles. Hanging on the bar and touching the floor with your feet, arch your back and push your stomach forward, stretching the abs as much as possible. 15-20 seconds is enough to flush out the muscles, stretch the muscle fascia and improve the blood supply to this area.
Reverse crunches on the press: video
For a better understanding of how to perform reverse crunches on the press, a video by Denis Borisov will tell you about the nuances of execution.
Conclusion
Performing hanging leg raises and straight crunches on the press, you can already develop. To reinforce the aesthetics of this area you will have to have a low body fat, and this is already a task.
Good day to all. In this issue, we'll talk about one of the most powerful / effective exercises for pumping the rectus abdominis muscle (abdominals) - hanging legs on the bar.
This exercise is, in fact, another variation of the classic reverse crunches. However, do not hesitate - it is much more difficult (to implement), and therefore more effective (better).
The only drawback (not related to people exercising on the street or in a fitness club) of this variation is that a horizontal bar (horizontal bar) is required to complete it, i.e. at home, exercise, alas, can not be helped.
On the street or in a fitness club, find a crossbar (horizontal bar) - like two fingers on the asphalt)).
In general, in this exercise, in addition to the accentuated work of the rectus abdominis muscle (that is, the press, those very "cubes"), oblique muscles are also worked out (those same "scratches" on the side, from cubes, which can be seen with a low% fat on the body, as well as the "cubes" themselves), as well as auxiliary muscles: hand, forearms, back, shoulders and leg muscles. Impressive, isn't it?
In general, I strongly recommend that you pay attention to this miracle, and try it in practice 🙂 
Hanging leg raises on the bar: execution technique
The exercise can be performed both with fully straightened legs (advanced, the most difficult (therefore, the most effective) option, not for beginners and even intermediate level), and with bent knees (this option, just the same for beginners and intermediate level) ...
P.s. now, we will consider the technique of performing with straightened legs, but the essence of the technique (between bent / straightened legs) does not change at all ... the main thing is, understand the essence.
1 / Approach the crossbar (horizontal bar) and grab it with a grip from above (or a parallel grip, depending on which horizontal bar you have) shoulder-width apart or slightly narrower / wider (see yourself as it is more convenient for you, and grab it) and hang on it ... It should turn out that you are weighing on a horizontal bar, your arms are fully extended, and your legs are straight parallel to the floor. This is the starting position. See below pictorial figure:
2 / From the starting position, taking a breath, begin to raise your legs all the way to the very top, until you touch the crossbar with your feet. Please note, it is very important that when lifting your legs up, you also twist (raise) the pelvis (in addition to the legs). It is MANDATORY to twist the pelvis! Because anatomically, the function of the press is to lift (twist) the pelvis, and not the legs. Therefore, if you only raise the LEGS, the press will not work as efficiently as it could work. Do you understand? The effectiveness of the exercise is significantly reduced (down to complete zero). See below pic:
3 / After you have touched your feet with the crossbar, lower your legs down (to the starting position). Lowering the legs down - UNDER CONTROL! Those. you do not need to quickly (jerkily) throw your legs down ... lower them slowly, under control, carefully stretching and thereby qualitatively tensing and contracting the press.
4 / After that, repeat all over again, the number of repetitions you need ...
By the way, as for the questions, how many approaches / reps to do in this exercise, then my recommendation for the vast majority of people: 3 sets of 10-15 reps (with head) ...
- If you are unable to stay on the bar (hands are disengaged), then use the shoulder straps / wrist straps.
- In no case do not use the forces of inertia in this exercise ... you do not need to swing, etc., thereby helping yourself (cheating). Do everything cleanly, under control.
- If lifts of straightened legs become easy for you, then start using additional weights (I recommend putting weights on your legs).
Variations of this exercise
There are many variations of this exercise, below, I will provide the most approximate ones:
# 1. Hanging leg raises with bent legs
# 2. In the construction of a horizontal bar-bars-press (legs can be either straight or bent at the knees):
No. 3. Hanging leg raises with elbow sleeves 
No. 4. Side leg raises for oblique muscles
We will not consider each of the variations in detail, because the article is not about that. But in principle, the technique for performing all these exercises is very, very similar to the one I told you above.
This concludes this issue. For dessert - a video: a visual demonstration of this exercise:
- In the male performance:
- In female performance:
Best regards, administrator.
Hanging leg raises are one of the most exhausting abdominal exercises. However, such exercises are extremely effective in working out the press. They have a particularly powerful effect on the lower cubes. If done correctly, you can "grind" and the upper. This exercise can be beneficial to athletes involved in football, gymnastics, karate, acrobatics, in general, those sports where it is necessary to bend the spine and hip joint at the same time.
Technique
1. Raising the legs while hanging on the bar is performed as follows: you should grab it with an average grip. Legs sag freely without touching the floor. If the grip is weak, then you need to use special support straps.
2. Bend your back slightly in the lower back, arms and legs should be straight.
3. Taking a breath, take your legs back a little and raise them higher with a strong jerk. It is advisable to keep them straight. However, if you do not have enough strength for such a performance, you can slightly bend your knees. It is important that the angle at which they are bent remains the same until the end of the set.
4. Legs must be lifted above the waist. At the highest point, you need to try to hold on for a few seconds, while straining the press strongly. After that, you can lower your legs slowly and smoothly down.
5. After a second pause, repeat the exercise again.
Tips & Tricks
1. Light "cheating" at the beginning of the exercise "Hanging leg raise" does not affect the work of the press. In the first phase, the muscles of the thigh take part in the work. In the middle and final, the abdominal muscles work.
2. The higher the legs are raised, the stronger the load on the press. It is advisable to perform the leg raises in the hang so that the angle between the torso and the hips is minimal. Correct execution of the exercise increases the training effect at times.
3. It is important to properly lift the pelvis. To achieve maximum results, lifting the legs in the hang must certainly be performed, strongly straining the press. After the legs reach waist level, you need to force the pelvis up.
4. Do not use additional weights when performing this exercise. The weight of the legs, as well as the weight of the athlete's shoes, is quite a sufficient load. However, trained athletes sometimes use weights in the form of dumbbells or special bracelets sandwiched between their feet. You should not abuse excess extra weight - you can get a hernia.
5. You should breathe correctly during the exercise: lifting your legs up, you need to exhale the air, lowering them down - inhale with force.
6. For those who cannot keep their weight hanging for a long time, you can use specially sewn shoulder straps.
7. Hanging leg lifts can be performed using specially equipped machines that are available in gyms. A variant of the lightweight exercise would be a simulator on which elbow raises are performed.
Regular training, correct exercise and, of course, perseverance, work on yourself will certainly give stunning results!
