Eccentryx / Exercise Atlas / core
Hanging leg raise (controlled)
Dead hang, posterior pelvic tilt first, then raise legs — no swing.
Muscles
- Primary
- abs
- Supporting
- hip flexors, lats
Mechanics
- Pattern
- spinal flexion
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Abs curl the pelvis upward; legs are just along for the ride.
- Progression
- Add a 1-second hold at the top before lowering under control.
- Regression
- Bend knees and perform hanging knee raise first.
Watch for
- Swinging to initiate
- Not curling the pelvis
- Bending knees to cheat
Substitutions
- Lying leg raise
- Ab wheel rollout
- Cable crunch