A bodyweight hip-flexion exercise performed from a shoulder-width overhand hang on a straight bar. The straight legs rise to approximately horizontal, with the hip flexors producing the lift and the abdominal muscles controlling the pelvis.
Take a shoulder-width overhand grip on a straight pull-up bar and hang with your arms extended.
Settle any swinging with your legs together below you.
Raise both straight legs to approximately hip height without turning the movement into a high pelvic curl.
Lower the legs under control to a steady vertical hang before repeating.
Maintain a secure grip and active shoulder support without forcing the shoulders downward.
Use the same horizontal endpoint on each repetition.
Exhale during the lift and avoid kicking to start the next repetition.
Swinging the body or kicking the legs upward.
Bending the knees into a tuck.
Continuing to toes-to-bar or adding a high pelvic curl.
Dropping the legs and losing the shoulder or grip position.
Loading…