Hanging leg raises are brutal – no doubt. You might have seen such workouts or guides over the Internet. No matter what you work on, chances are they will affect pretty much every part of your body, including your legs or arms. Most commonly, such exercises are meant for a killer core – you will get incredible abs, strong arms, and a good-looking back.
The brutal core exercise is extremely efficient and provides killer workouts, but it also works on the grip and hip flexor system. The bad news is you cannot have full workouts based on hanging leg raises – at least not until you gain lots of experience to handle them by the book. Luckily, you do not have to search too long to find an alternative to hanging leg raises – here is everything you need to know. What are the best alternatives to hanging leg raises
There are more options if you do not want to do leg raises for one reason or another. Which one is the best alternative to hanging leg raises? Hard to tell. What works for some people will not work for everyone else. You can try more options and figure out yourself what works better for you – plus, a bit of variety works wonders.
Roman chair leg raises
The Roman chair leg raises are extremely similar. However, you have some support for the upper body. You can perform such exercises on the arm rests, meaning you no longer feel like your grip is killing you. The exercise is suitable for intermediate users, while newbies can bend their knees for an easier approach. Roman chair leg raises do everything hanging leg raises do, apart from strengthening your grip.
V ups
V ups hit more muscles in the core, so this exercise makes an amazing addition to your workouts. It is challenging and requires a stable spine. Go on the floor in a full-body extension, then move into a V shape by hinging around the hips. Raise the core and the legs towards each other, but without bending knees.
Bench leg and hip raises
Bench leg and hip raises are recommended to those with a bit of experience. The movement is similar, yet you need to lie down. You must grip the bench behind the head so you have some extra support. Start with an extended body, lift your legs up and come up with a 90-degree angle by the hips before raising your hips too.
Fit ball knee tucks
Fit ball knee tucks are just as handy – great for both beginners and advanced users. Keep your feet on a ball and everything else straight – your arms must be straight. You need a good balance – arms on the floor and feet on a ball. You must stabilize your spine first. Roll the ball towards you by tucking the knees in. Roll it away from you by becoming straight again.
L sit
The L sit is another alternative to hanging leg raises recommended to more experienced fitness people. It is quite brutal as well and definitely not suitable for beginners. The operating principle is different – you need to maintain a position, rather than perform repetitions. Support yourself on extended arms and come up with a 90-degree angle at the hip – no parts of the body touch the floor.
Double crunch
Finally, think about the double crunch too – suitable for everyone. Lie back, then drive the chest towards the knees – use your abs and hip flexors only. Avoid bending the knees in the process. This exercise is also a good starting point for those who struggle to do V ups. To help, try to keep the spine neutral throughout the movement.
What muscles do hanging leg raises work?
The best part about hanging leg raises the fact that you can get a pretty general workout. You will definitely improve your core in the process, but your hips will also get stronger, not to mention your arms and grip. With all these, there are a few main reasons wherefore so many people rely on hanging leg raises.
Rectus abdominis is the main muscle worked in the process, whether you stick to the actual leg raise or you find an alternative to hanging leg raises. There are more variations that can target this muscle, but most people do it with all sorts of knee raises. Hip flexors are also commonly targeted in such exercises. You will feel the pressure and muscle pain in the areas on the sides of your hips. Such muscles may seem irrelevant at first, but they actually have some specific roles. First, they support rectus abdominis. Second, they help with the hip flexion. Other than that, more and more people turn to leg raises and other similar exercises in order to target the obliques. These muscles are extremely attractive and good-looking, but it takes a while to reveal them. Both the internal and external obliques are revealed with such exercises. Apart from the impressive appearance, the muscles also support the movement and can stabilize your hips and spine. Last, but not least, try out a few leg raises, and you will notice some discomfort and pain in the forearms as well. This is one of the most common reasons wherefore people seek alternatives. Forearms are under great stress because they need to stabilize in order to keep the body in the perfect position. Hanging leg raise variations
The hanging pelvic tilt is one of the most common variations of hanging leg raises. It adds some variety and provides an easier workout. Go hang from the bar, bend your knees and bring the feet back behind your body. Tuck your knees forward and up while the lower back is slightly round. The point is to tuck the hips forward – this movement engages the abdominal muscles.
Hanging knees to elbows exercises are just as popular. Hang from a bar, draw shoulder blades down and tuck your knees towards the elbows. Your lats will seriously engage as you bring the knees up. Lower legs back down, but do it with a controlled move. Hanging knee circles require a bit of experience and plenty of strength in your arms. Bend the knees to 90 degrees. Move them across to the left, then go to the right. You can also go up and down at the same time for even more challenging results. Alternative to lying leg raises
Lying leg raises provide similar results. While seeking alternatives, the point is to find exercises that work on the exact same muscle groups, even if these exercises are completely different. Here are a few good options:
Such exercises will burn fat, strengthen your core and give your abs a good definition. Final thoughts
As a short final conclusion, deciding on the right alternative to hanging leg raises is difficult because there are plenty of options out there. The idea is to target the same muscles – mostly around your core. Cover this general rule and you are on the right path – some of these exercises imply using nothing but your body weight, while others may require being in a gym.
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