Are You Doing Leg Raises Correctly? — Key Takeaways
Use a chin-up grip with scapula depressed, feet forward, 90° hip flexion, and a controlled eccentric; do 3 sets of 10–20 reps three times weekly, progressing reps or load only.
Key takeaways
Progress hanging knee raises in only two variables: reps or load
Progress hanging knee raises in only two variables: reps or load
- 3 sets of 10–20 reps at end of workout, 3x/week.
- Avoid adding variety for its own sake; progressive overload drives gains.
Chin-up grip beats pull-up grip for strict hanging knee raises
Chin-up grip beats pull-up grip for strict hanging knee raises
- Pull-up grip invites cheating via lat-driven shoulder extension and backward lean.
- Chin-up grip enforces vertical alignment and adds overhead external rotation mobility.
Spread knees slightly apart if you hit a bony block during hanging knee raises
Spread knees slightly apart if you hit a bony block during hanging knee raises
- Creates room for the femur in the hip socket, increasing achievable range of motion.
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In this video
- 1mCommon Mistakes
- 1mSetup Checklist
- 2mTempo and Breathing
- 3mRange of Motion Fix
- 3mScapula and Grip Selection
- 4mProgramming
“Don't incorporate variety for variety's sake cuz this often masquerades effort where it actually matters, which is that progressive overload.”
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