Hanging Leg Raise for BJJ
The hanging leg raise targets the lower abdominals and hip flexors by raising the legs while hanging from a bar. The hanging position adds a grip and shoulder stability component to the core work. This exercise builds the hip flexion strength for guard pulling, guard retention, and inversion.
✓ Step-by-Step Instructions
- 1 Hang from a pull-up bar with arms fully extended.
- 2 Start with legs hanging straight down.
- 3 Raise your legs keeping them straight until they are parallel to the floor.
- 4 For advanced, continue raising until toes touch the bar.
- 5 Lower legs under control back to the starting position.
- 6 Avoid swinging throughout the movement.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds the hip flexion strength for pulling guard, maintaining closed guard, and recovering guard when legs are pushed down. The hanging component also builds grip endurance simultaneously.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Using momentum to swing the legs up
- ⚠ Not controlling the descent
- ⚠ Bending the knees when attempting straight-leg version
- ⚠ Shrugging shoulders during the hang
🔄 Variations
- → Hanging knee raise
- → Toes to bar
- → Windshield wipers
- → L-sit hang
Track Your Hanging Leg Raise Progress
Log your core training sessions alongside your BJJ training. Track your training with MatTime for a complete picture of your athletic development.
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Frequently Asked Questions
How does the Hanging Leg Raise help my BJJ game? ▼
Builds the hip flexion strength for pulling guard, maintaining closed guard, and recovering guard when legs are pushed down. The hanging component also builds grip endurance simultaneously.
What equipment do I need for the Hanging Leg Raise? ▼
You will need: pull-up bar. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Hanging Leg Raise? ▼
The Hanging Leg Raise is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.