Vertical Leg Raise

Setup

• Support yourself on the forearm pads of a captain's chair, or hang from a pull-up bar.
• Let the legs hang straight with the shoulders pulled down.

Execution

1. 1.Raise the legs in front of you, curling the pelvis slightly at the top.
2. 2.Lift to at least hip height, higher if you can control it.
3. 3.Lower under control without swinging.

Breathing

Exhale as you raise, inhale as you lower.

Form cues

• Curl the pelvis at the top so the abs do the work, not just the hip flexors.
• No swinging between reps.
• Keep the shoulders pulled down and active.

Common mistakes

• Using a swing to throw the legs up.
• Only moving the hip flexors and never curling the pelvis.
• Letting the shoulders shrug up toward the ears when hanging.

Scaling & substitution

• The program itself offers the captain's chair as the alternative to a hanging vertical leg raise; bending the knees reduces the lever further.