A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Finisher
5m
8 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Advanced
Develops lower abs and improves core stability through controlled leg lifts.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
60s
How to Perform
- 1.Hang from a pull-up bar with an overhand grip.
- 2.Keep legs straight and raise them to hip level or higher.
- 3.Lower them slowly without swinging.
Pro Tips
- •Engage abs — avoid swinging for momentum.
- •Control both raising and lowering phases.
- •Bend knees slightly if you’re a beginner.
Equipment
Pull-up Bar
Safety
Avoid jerky movements; control every rep.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.