Extension and flexion of the legs in a hanging position ► bent knee leg raise

Individual work

From the hanging position on the wall bars, with the back in contact and the body fully extended, the straight legs are lifted forward in a controlled manner to about hip height and then lowered again. The movement is performed smoothly and without momentum, with the back remaining in constant contact with the wall.

Attention:
Back always remains on the wall bars (movement as controlled as possible, without momentum).

Lighten:
Just hold the position with bent legs; lift your knees less high.

Harden:
Extend the legs; additional weight for the legs; stretch the legs.

1 wall bars

2 weight cuffs/1 (medicine) ball (e.g. football, volleyball, basketball) ► Make the exercise more difficult (additional weight)