Arm Slingers Hanging Straight Legs

A high-intensity core and grip exercise. It targets the lower abdominals and hip flexors while requiring significant shoulder stability.

Exercise Details

Level: Advanced
Body Area: core
Type: core
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Hang from a pull-up bar with a pronated grip. Keep your legs straight and together. Maintain a neutral spine.

Instructions

1. Raise your straight legs in a controlled arc to one side.
2. Lower them slowly and raise them to the other side.
3. Avoid swinging your upper body.
4. Keep your core braced throughout.
5. Maintain scapular tension.

Common Mistakes

1. Swinging the torso.
2. Bending the knees.
3. Using momentum to lift the legs.

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