Hanging Tucked Leg Raise

What is Hanging Tucked Leg Raise:

The Hanging Tucked Leg Raise, also known as hanging knee raise, is a core exercise primarily working the rectus abdominis along with the hip flexors. It involves hanging on a bar and raising the knees towards the chest, contracting the rectus abdominis, and flexing the spine. It is a simpler and often better variation than its hanging leg raises counterparts due to the bent knees, decreasing the demand on the hip flexors and allowing you to focus better on working your rectus abdominis.

Key Benefits:

  • Size and Strength: Works primarily the rectus abdominis, as well as the hip flexors, promoting muscle growth and strength improvement.
  • Hip Flexor Strength: As the exercise involves hip flexion, it can help strengthen the hip flexors, improving hip mobility.
  • Functional Strength: Improves spinal flexion strength, core stability, hip mobility, and overall fitness, improving performance in daily activities and sports.
  • Convenience: This exercise can be performed virtually anywhere with something comfortable and sturdy enough to hang on to, making it accessible and convenient for most individuals.

Variations:

  • Regular Crunch: A traditional spinal flexion or crunch exercise that targets the rectus abdominis muscle by lifting the upper body off the floor to create spinal flexion.
  • Reverse Crunch: A crunch variation that lifts the lower body towards the chest to flex the spine and contract the rectus abdominis muscle.
  • Lying Leg Raise: An abdominal exercise performed while lying on your back where the legs are lifted off the floor towards your center through spinal and hip flexion until creating a 90-degree angle with your body.
  • Hanging Leg Raise (90-degree): A hanging leg raise variation with the legs straight and elevating the legs until around 90 degrees of hip flexion.
  • Hanging Leg Raise (Toes to Bar): A hanging leg raise variation with the legs straight and elevating the legs until they touch the bar.
  • Weighted Hanging Tucked Leg Raise: Increase the intensity by holding some weight between your knees or feet, or better yet, wear an ankle weight.

How to perform Hanging Tucked Leg Raises:

  • Starting Position: Hang on a bar with straight arms, depressed scapula, legs together, and core engaged.
  • Execution: Initiate the movement by simultaneously bending your knees and raising them towards your chest. Hold this position briefly, then return to the starting position with control.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you return to the starting position.
  • Exhale: Exhale at the end position.
  • Grip: Grip the bar around the middle of your palms and the base of your fingers. As you grip the bar, maintain a slight wrist flexion to better engage your forearm muscles and improve your grip.
  • Grip Type: Choosing between a pronated, supinated, or neutral grip depends highly on your preference and equipment availability. It doesn't matter much as long as it doesn't interfere with your performance.
  • Grip Width: Similar to grip type, it doesn't matter much as long as it doesn't become a limiting factor in your performance. Choose a width you're most comfortable with.
  • Starting Feet Position: Engaging your core and lower body should make your legs a bit in front of you, not straight down or backward, reducing or eliminating swinging.
  • Knee Bent Throughout: You could also perform the exercise with your knees bent throughout the exercise, especially if there's a space limitation. In that case, focus on keeping core tension, making your thigh facing a bit in front of you.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
  • Scapular Engagement: Maintain scapular depression and a bit of protraction throughout the exercise for stability purposes.
  • Pelvic Positioning: Maintain a posterior pelvic tilt to efficiently engage the rectus abdominis muscle for optimal performance.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Flexing your spine as much as possible - knees to chest
    • Adding resistance - wearing an ankle weight
    • Progressing to a harder variation/exercise