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운동 라이브러리
Hanging Straight Leg Raise
The standard hanging straight leg raise: locked knees rise to horizontal or higher, training the abs and hip flexors under a long lever with serious grip demand.
복근맨몸Hip flexion
주동근
복직근고관절 굴곡근
협응근
복사근전완광배근
장비
맨몸
패턴
Hip flexion
준비 자세
- 01Grip a pull-up bar slightly wider than shoulder width.
- 02Hang with straight arms and shoulders lightly engaged.
- 03Lock the knees and squeeze the legs together.
- 04Stop all swing before the first rep.
수행
- 01Exhale and raise the straight legs by flexing at the hips.
- 02Lift until the legs reach at least horizontal, tucking the pelvis slightly at the top.
- 03Pause briefly without letting the torso swing back.
- 04Lower the legs slowly to vertical without losing the knee lockout.
체크포인트
- -Legs reach horizontal or higher on every counted rep.
- -Knees stay locked; range is not rescued by bending.
- -The torso stays near vertical instead of leaning far back.
- -Reps start and end from a still hang.
흔한 실수
- -Kipping the legs up with a hip swing.
- -Bending the knees as fatigue builds.
- -Cutting range short of horizontal.
- -Letting the body swing like a pendulum between reps.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 12 strict reps.
- -Regress to hanging knee raises if horizontal cannot be reached strictly.
- -Progress by adding the hip curl (hip raise version) or ankle weight, not by kipping.