How To

How to Perform Hanging Leg Raise Pull-ups

By eHow Sports & Fitness Editor

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Hanging leg raise pull-ups are a great exercise for your abs and your entire core. Follow these steps carefully and develop a nice strong core by performing hanging leg raise pull-ups.

Difficulty: Moderately Challenging

Instructions

Step 1

Grab a regular pull-up bar at the gym. If you do not go to a gym, it must be a bar that is high enough so that you have to reach on your toes to grab it. It also must be strong enough to hold your weight.
Step 2

Adjust your hands on the bar so that your arms are slightly wider than shoulder width apart.
Step 3

Raise your knees up toward your chest, using your abdominal muscles. Do not swing your legs up, as this will do your abs no good. Exhale and use controlled, steady movements to lift your legs and bring your knees up to your chest.
Step 4

Lower your legs slowly. Complete as many as you can for your first set. If this is your first time, you may be able to do only 1. That is fine. Rest, then try another one. Try to complete at least 5 pull-ups. You will eventually get used to it. As your muscles develop, you can work your way up to 2 or 3 sets of 10 reps each.

Tips & Warnings

Make sure you stretch before you even grab the pull-up bar. You don't want to pull a muscle before you even begin.
Be careful you don't use jerky movements, which may cause injury.

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