equipment

Pull-up Bar, Bodyweight

sets

3

reps

8-15

rest

60-90 sec

1. Hang from a bar with an overhand grip at shoulder width.
2. Let your body hang with your arms extended.
3. Set your shoulders down away from your ears.
4. Bring your legs together and point them toward the floor.
5. Brace your midsection to stop swinging before the first repetition.

1. Raise your legs by curling your pelvis upward.
2. Keep your legs straight, or bend the knees to make it easier.
3. Continue until your legs are at least parallel with the floor.
4. Pause briefly at the top without swinging.
5. Lower your legs under control back to the hanging position.

Exhale as you raise your legs, inhale as you lower them.

• Curl the pelvis up rather than just lifting the legs.
• Keep the movement controlled — no swinging between reps.
• Bend your knees to regress the exercise while building strength.
• Keep your shoulders engaged rather than hanging passively.
• Lower slowly instead of dropping the legs.

• Swinging the body to throw the legs up.
• Only lifting the legs without curling the pelvis.
• Dropping the legs quickly on the way down.
• Attempting straight-leg raises before bent-knee versions are controlled.
• Letting the shoulders go slack in the hang.

From a full hang with legs down to legs at or above parallel with the pelvis curled up. Reduce the range or bend the knees rather than swinging.