Stabilise yourself in a hanging position on the wall bars (back against the bars and body fully extended). The legs are fully extended, with a weight held securely between the feet. From the starting position, lift both extended legs together forwards and upwards to approximately hip height, then lower them slowly again. The weight remains securely between the feet throughout the entire movement.
Attention:
Keep your legs as straight as possible (do not deliberately bend your knees); do not use momentum from your upper body and do not let your legs swing; move your pelvis in a controlled manner and do not arch your back excessively; Stabilise your core, particularly whilst lowering yourself; lower your legs slowly and in a controlled manner – do not simply let them drop; avoid arching your back too much; do not raise your shoulders or position them unnecessarily close to your ears; breathe evenly; do not hold your breath.
Lighten:
Perform the exercise without weights / bend your legs slightly; use a lighter weight.
Harden:
Use heavier weights; lift your legs above hip height or towards the wall bars; perform the movement particularly slowly (especially the lowering phase); hold briefly at the highest point.
