6×/week12 weeks
Push / Pull / Legs 6×
A high-volume 6-day split for experienced lifters. Can also be run 3 days a week on rotation.
AdvancedBuild muscle75 min
CoreAdvancedIsolation
Hanging Leg Raise
Hanging, raise straight legs to hip height or higher.
Benefits
- Very strong core demand
- Grip and shoulder stability
How to do it
- Legs straight, toes pointed
- Raise with control, no swing
- Pause, then lower slowly
Common mistakes
- Swinging
- Arching the lower back
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 75 s
- Reps in reserve
- 1
Safety and limitations
- Lower back · Avoid
Avoid with a moderate or worse lower-back limitation; use an easier alternative. - Shoulder · Avoid
Avoid with a severe or worse shoulder limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
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