Exercise profile
Best forMuscle growthStrength
Effectiveness★★★★☆ 4/5
EquipmentPull-up bar
Also worksAbs, Hips, Forearms
Recommended3-4 sets x 6-12 reps
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistDeep hip flexion can be limited by a larger waist; try lying leg raises.
- Purpose
- A strong lower-ab exercise from a dead hang.
- Setup
- Hang from a bar, shoulders active, legs together.
- Common mistakes
- Swinging the legs up with momentum.
- Easier
- Raise bent knees only.
- Harder
- Raise straight legs to the bar.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s