Weighted Hanging Single-leg Raise
Muscle Groups: Abs, Quads
Weighted Hanging Single-leg Raise focuses on Abs, Quads, with Hips, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Hanging Single-leg Raise with proper form and technique.
- 1
Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, and your body fully extended.
- 2
Secure a dumbbell between your feet or ankles, ensuring a firm grip on the weight.
- 3
Engage your core to stabilize your body and prevent swinging.
- 4
Keeping one leg straight, slowly raise it forward and upward towards your chest.
- 5
Continue raising until your leg is parallel to the floor or as high as comfortable, feeling the contraction in your abs and quads.
- 6
Slowly lower your leg back down to the starting position with control.
- 7
Complete all repetitions on one leg before switching to the other.
Secondary Muscles
While Weighted Hanging Single-leg Raise primarily targets Abs, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Hanging Single-leg Raise, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hanging Single-leg Raise, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
