The hanging single-leg raise is a variation on the hanging leg raise or hanging knee raise that targets the entire core including the lower abdominals, hip flexors, and lower back. Performing this exercise with one leg at a time will more specifically target the obliques while improving hip mobility, upper back, and shoulder stability.
Instructions
Grab a pullup bar with a shoulder-width overhand grip, making sure your arms are completely straight and your feet are off the ground. This is your starting position.
Bend one knee to 90 degrees while keeping the opposite leg straight. Brace your core and raise the knee toward your shoulders. Pause and then return to the starting position.
Trainer’s Tips
Avoid allowing the body to swing back and forth. Instead, keep your torso as still and stable as possible.
Avoid using momentum. Do not jerk your legs up. Instead, contract your core musculature to generate the movement.
Avoid hyperextending the lower back. Your spine should remain flat and neutral throughout the movement.
Do not shrug your shoulders. Force them down and back to recruit your lats and make it less stressful on the shoulder joint.
