today we're talking about how to do the hanging leg raise and not just hit your
abs but also your obliques and maybe even your hip flexors guys you might
actually need to do that I'm going to also show you some modifications to the
exercise to make sure anybody can do it and also some alterations in case one of
your shoulders maybe prevents you from doing it right
now what's up guys jeff cavaliere athleanx.com so let's talk about how to
do the hanging leg race everybody talks about this being a great ab exercise and
it is and the reason is is because the weight of the legs is being used as your
resistance here which makes it more difficult but also more rewarding people
who jump up on the bar and we can work as I said we can work the ABS we can
work the obliques and we can even work the hip flexors now you might be saying
to yourself why would I want to be working the hip flexors honestly guys a
lot of quad strains come from having weak hip flexors so what you want to do
though is work on raising the legs past 90 degrees so if you were to do that you
have to focus on where you're bending right if you bend here at the hip socket
and you can even bend your knees a little bit more if you had to to get
there you want to lift and focus on lifting straight through the hip socket
up and above 90 degrees okay so from here to here that's going to turn that
into predominantly a hip flexor exercise again strengthening those can sometimes
offset some of the load that the quads take on that leads to chronic quad
strain so that's how you want to do it if you're getting those next your abs to
do the ABS I've used this cube before to show your ass it's really effective what
you want to do is jump up on the bar and now the focus is on bending not just in
the hip socket here right but bending at the pelvis trying to curl
your pelvis up so from here the focus is now on getting my ass to you okay out in
front to you right straight out by doing that we're flexing the spine and using
majority here the abdominal muscles to do that job now caution on how high to
go people do these exercise and they turn them into a toaster bar what
happens when we do that we're going to high Y if I take up and I go all the way
up to here I can stay here for a long time
the reason is because once I get my legs all the way up gravity is now pushing
and acting straight down through the leg with very little resistance if I have my
legs dropped even 20 degrees from here right to there it becomes way harder
because gravity is now pushing down on my legs making my absolute more work so
don't go too high finally obliques this is actually one of
the best of leak exercises you could possibly do all it matters is once again
where are you bending from don't bend from here don't bend from here bend from
here watch the difference grab up now I'm trying to flex out my ribcage
my legs are inconsequential all I do is come here and flex there and up there
with a twist there so you can see depending upon where you concentrate on
initiating the curl from you can determine which muscle does the majority
of the work now we talked about modifications it's a lot harder to hold
on and support your body weight here but you could do the same three exercises
right here in captain's chair as you see me doing you can still do the flexing
for the hip you can still do the curls for the ABS you can still do the twist
with that bending here in the obliques to hit that area more effectively and
also if you have an issue in your shoulder maybe a bad labrum tear
something that makes it hanging from a bar a little bit difficult
once again the captain's chair is gonna be your friend so you can bear the
weight through your elbows and forearms as opposed to having to hang all of your
weight on the bar guys I hope you found this video helpful I'm looking to cover
as many of these common exercises that you want me to cover here and break it
down and put the science behind this training just let me know what you want
me to do I'll do that for you in a future video if you're looking for a
program that breaks this all down and always putting the science back on the
strength those are over at athleanx.com alright guys see you again soon remember
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hi guys see you soon