Hanging Weighted Straight-Leg Raise

1. Select an appropriate weight to hold between your feet. Beginners should start with body weight only.

2. Step up to the pull-up bar and grab it with an overhand grip, hands spaced slightly wider than shoulder-width apart.

3. Allow your body to hang straight down from the bar, with your arms and legs fully extended. Engage your core, glutes, and thighs to keep your body as stable as possible.

4. Place the weight between your feet, ensuring it is secure. If you are using a dumbbell, position it vertically for a better grip with your feet.

5. While keeping your legs straight, raise them in front of you to form a 90-degree angle with your torso, ensuring that you engage your abdominals and not swing or use momentum.

6. Hold the leg raise position for a moment at the top, and then slowly lower your legs back to the starting position. Keep the movement controlled to maximize the engagement of the abdominal muscles.

7. Repeat for the desired number of repetitions.

Safety and Tips: Ensure that the grip on the pull-up bar is secure to avoid any slipping during the exercise. Start with a lighter weight or no weight at all to get a feel for the exercise and maintain proper form. Avoid using momentum to swing the legs up; the movement should come from the strength of the abdominals and hip flexors. Keep the core engaged throughout the exercise to support your lower back and prevent injury. Progress with additional weight as strength improves, but always prioritize form over the amount of weight used.

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