Setup
Hang from a pull-up bar with a shoulder-width overhand grip, arms fully extended. Let your body become still with legs together and straight or slightly bent at the knees.
How to do it
- Brace your core and tilt your pelvis slightly backward before lifting.
- Raise your legs together by flexing at the hips, keeping them as straight as possible.
- Lift until your thighs reach at least parallel to the ground or higher if able.
- Lower your legs with control back to the starting position without swinging.
- Maintain tension in your abs throughout the entire movement, avoiding dead hangs between reps.
Watch out for
- ✗Using momentum and swinging the body instead of controlled abdominal contraction.
- ✗Lifting with the hip flexors only while keeping the abs relaxed and spine arched.
- ✗Dropping the legs quickly on the way down, losing all tension in the core.