Hanging legs on the bar

Different fitness gurus are very fond of lifting legs in the hang on the horizontal bar. Say, only this movement is worked out by the press as a whole, it allows not only “pumping” to cubes, but also increasing the functional strength of the core, and in general it looks impressive. And now we will be transported to any room. Almost all fitness practitioners do the exercise incorrectly, swinging their legs to the horizontal bar, and not loading the press. And those who have mastered the technique often cannot work for a long time due to clogging hands, problems with grip, or banal tiredness. Lifting at the end of the workout is done. Meanwhile, this is really a good exercise, which can give much more benefit than ordinary twisting from a prone position on the floor, and lifting the body on a fitball.


  • 1 Technique
  • 2 Variations
    • 2.1 Socks to the bar
    • 2.2 Knees in the Hang
    • 2.3 Knees in the Hang with Bends
    • 2.4 Raising the legs in the elbows
  • 3 Analysis of exercises
    • 3.1 Anatomy
    • 3.2 Preparation
    • 3.3 How to do the exercise
    • 3.4 Gross errors
  • 4 How to perform lifts effectively
  • 5 Leg raises in the training program
  • 6 Contraindications

Execution technique

Starting position

  1. In any way, take the vis on the horizontal bar, palms slightly wider than the shoulders;
  2. Stabilize the shoulders, moving them away from the ears, slightly tighten the transverse muscle, drawing in the stomach;
  3. Take away the buildup of the body, breathe calmly;
  4. Bend your knees slightly, if the bent legs are being brought in, or straighten if the goal is to raise the socks to the crossbar


  1. Reduce the press by slightly twisting the pelvis forward;
  2. Due to the stronger tension of the abdominal muscles, bring the knees to the chest;
  3. “Roll up” back without swaying;
  4. Perform the required number of repetitions;
  5. Do not relax the press completely down


  • Remove inertial movements in the shoulder joint. Do not swing the upper body;
  • Exclude leg buildup;
  • Do not throw your hips back to prevent complete relaxation of the abs;
  • Do not pull the hips to the ribs due to the strength of the quadriceps, curl;
  • Bring the pelvis with the bones to the lower ribs, as if “twisting” it up. There is a similar movement in the Pilates system, and is practiced in power when we take a neutral back position.


Socks to the bar

This is one of the basic exercises in crossfit and gymnastics. Bodybuilders consider this skill to be advanced, but it is not. The whole point is in technology. Lifting socks to the crossbar is not twisting, but movement in the shoulder joint. The athlete starts from the hang, the socks can be pulled down to make it more convenient, then, he first presses the pelvis to the ribs, and then begins to rotate the shoulders and bring the socks to the crossbar. Lowering is carried out in the reverse order. There are two options for movement - fast and inertial, and slow for working out the muscles. The first is used in crossfit competitive complexes, just to save energy, and complete the complex faster.

Knees in the Hang

And this is just a movement to strengthen the press from the field of exercise therapy. The athlete hangs on a Swedish wall or horizontal bar, cuts the abs and brings his knees to his chest. It is necessary to ensure that the movement occurs due to the reduction of the press, and not by throwing the legs up.

Knees in the bend

A variation for those who need to use oblique muscles too. To begin with, the usual lifting of the knees to the chest is performed, a person brings the knees rigidly, and then a turn, that is, bringing the knees to one and the other shoulder. The secret of movement is not to relax the abs.

Elbow hanging legs

It is often called the press in the elbows, but then the athlete would have to make an exit by force, and hang on the horizontal bar on the elbow, which is very difficult. So we will perform correctly - in the forearm. The stand is taken in a special simulator, the shoulder blades are pulled together and lowered to the pelvis, and the back is pressed against the back of the machine. It is also important not to tear off the lumbar, so that the movement is strictly due to the press. Further, according to the usual scheme, either socks are brought to the top of the structure, or hips to the lower ribs. Sometimes the legs are raised only to the midline, but try to control the movement due to the rigid retraction of the abdomen.

Parsing exercise


This is twisting the spine with flexion in the hip joint. Sometimes knee flexion is added. The goal is to work out the entire rectus abdominis muscle. Obliques turn on if you rotate from shoulder to shoulder at the top, and transverse ones if you pull the stomach inward, literally push the abdominal wall to the spine.

In dynamics and statics quite a lot of muscles are involved additionally:

  • Tension fascia wide;
  • Rectus muscle of the back;
  • Diamond-shaped and widest;
  • Quadriceps and biceps of the hips;
  • Forearm muscles


Usually the movement is done at the end of the workout, when the body is already warmed up. This means that cardio-warming can be skipped. But does not mean that mobility is enough to raise straight legs to the horizontal bar. The problem is that most fitness exercises use the hip biceps in one way or another. By the end of the workout, a typical hall visitor can lift only slightly bent legs to the bar. To avoid this, a short dynamic stretching, a series of tilts of the body forward, hands to toes will help.

How to do the exercise

  • Ideally, a bodybuilder or fitness practitioner should not choose the highest crossbar. The height should be such that with drawn socks you can touch the ground. If the athlete sways violently, touching the floor with his socks will help him to extinguish the extra inertial movements;
  • Feet swings, swinging and throwing legs should be avoided. This is a fairly short controlled movement;
  • Press is reduced only in the upper part of the amplitude. Therefore, the middle line must be passed, and ideally, pull the hips to the lower ribs;
  • Do not nod your head forward, touch the chin of your chest. This can lead to cramping in the cervical collar area, discomfort during work, and recovery problems. In addition, nodding the head increases inertia, and we agreed to extinguish it;
  • The width of the crossbar should be comfortable. It is not necessary to combine grip training and abdominal exercises, this only works on high-level athletes;
  • Unnecessary movements with socks should be removed. Some athletes actively throw socks to the crossbar, and on lowering they reach the floor with their heels. This is an extra movement that can trigger an ankle injury;
  • The movement in the lumbar spine resembles what we perform when we try to raise our legs from a supine position. The pelvis should be brought to the lower ribs, and not to maintain a natural deflection in the spine

Gross mistakes

  • The rise with a deflection in the spine due to the strength of the legs;
  • Throwing socks to the bar using inertia;
  • Flexion in the elbow joint;
  • Incomplete amplitude, “easy” lifting of the legs not even to the midline of the body;
  • Head rotation, head tipping and other involuntary movements

How to perform lifts effectively

  • The slower the pace, the more the rectus muscle will contract, and the less the quadriceps, so you need to lift your legs only very smoothly, and in control;
  • The principle of “exhalation by effort” works universally, it can also be used in training the press, the pelvic bones are brought to the lower ribs, exhaling;
  • It is better to perform fewer repetitions, but slowly and in a controlled way, and not to shake your feet in the air 20 times;
  • If there is still a problem with the grip, you should use the straps, or perform lifts in the "Roman chair";
  • Lifting the legs in the bar on the parallel bars in gymnastics is a swing exercise, in fitness - strictly controlled and abdominal, so if you want to work out the muscles of the core, it is better to move with a fixed body and not swing your legs;
  • For all its promise, this movement can and should be alternated with others. Beginners may not be able to stay in the hang, if that day they performed traction. When programming a training load, this must be taken into account. It is better to put a leg lift in the hang on the day when the squat and bench press are training, and the variations, and not the pull on the belt, and standing, it will be easier to learn;
  • If only the iliac and quadriceps are strained during movement, temporarily switch to the easier option. Perform leg raises while lying on the floor, slowly and pressing the lower back to the floor, until you feel what movement you need to do with the front abdominal wall so that the back is held pressed throughout the movement. Transfer this experience to the crossbar;
  • If you can’t get rid of inertia in any way, you should go to the simulator and move your forearm in focus. The back is pressed against the pillow, we remove the excess mobility in the thoracic region. If there is kyphosis, it is necessary to tighten muscles to the center harder, and lower the shoulder blades to the spine, while simultaneously retracting the anterior abdominal wall;
  • Those who can not pull the stomach in for educational purposes are recommended to make the bar and vacuum. These two exercises give the skill of assembling the center of the body under any load, and are useful for the novice fitness enthusiast, but it will not work for a long time to progress. Do them as lead-ups, and then move on to raising the legs in the hanger.

Leg raises in the training program

A regular training program for a fitness beginner includes abs exercises every workout at the end. So you do not need to do only lifts in the hang. First of all, it overtrains the forearms, and weakens, but not strengthens, the grip. It is better to do according to the “through one training” scheme, alternating with planks and classic twisting with weights.

There are two options for the set-repeat scheme:

  • Multi-repetition, up to 20 repetitions for those who are ready to work on the press for burning, but cannot yet straighten their knees, and perform all the lifts in a clean technique;
  • 10-12 repetitions in a complicated version - socks to the crossbar, for example

There should be at least 3 working approaches, but no more than 5. There is no need to re-train the line, it already works in all basic exercises


There are strictly two types of them:

  • Injury to the shoulder joints, rotator cuffs, muscle mass of the shoulder, or pectoral muscles;
  • Forearm injury, finger fractures, hand injury

Naturally, contraindications to strength exercises in general apply to the movement as well - the rehabilitation period after illnesses, operations, and general malaise.

When they say that a weak grip is a contraindication, or excess weight is a contraindication, training goals are not taken into account. Typically, an athlete trains to become stronger and more resilient, and not just to “check in” in the gym. It’s hard to progress at least in something if you don’t practice it. Therefore, it is worthwhile to be careful about the very idea of ​​“training without training, ” and refusing certain exercises due to some weak muscles there. Start with the straps, gradually the grip will strengthen, and you can hang normally without them. And excess weight is a variable value.