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Body weight



Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae


  • Grasp a bar above your head. You don’t have to necessarily be hanging at this stage, but ideally, the grip does have to be well above your head. An overhand grip with your thumb around the bar will be the most stable. Pull your shoulder blades down and back, engaging your lats.
  • Tilt your pelvis backward. Engage your abdominals and hip flexors to lift your feet off the ground by raising your legs outward in front of you, keeping them straight. Exhale while lifting the legs. Feel the abdominal muscles working hard as you do this.
  • Raise your legs to the level you are able to do with good form. Aim to raise them parallel to the ground (hip bent 90 degrees) or a little higher.
  • Slowly lower your legs back down to vertical, inhaling. Maintain the posterior pelvic tilt even at the bottom of the movement.