- Grasp and hang from high bar.
- Raise legs by flexing hips until fully flexed. Continue to
raise feet toward bar by flexing waist. Return until waist and
hips are extended downward. Repeat.
- Attempt to decrease shoulder flexion during movement. Rectus
Abdominis and Obliques only dynamically
contract if actual waist flexion occurs. With no waist flexion,
Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
Waist flexion will occur earlier in lift if legs are straighter
or Hamstrings are
not that flexible. Also known as 'Toes-to-Bar' or 'Strict Toes-to-Bar'.
See Spot Reduction
Myth and Lower
Ab Myth. Also Weighted
Hanging Straight Leg Raise.
- Movement can be made easier by Bending knees or performing
exercise on incline board.
- Exercise can be made more challenging by placing weight between
ankles, although caution should be practiced not to accidentally
drop weight onto head or body.