Extension and flexion of the legs in a hanging position with weight ► 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 loaded with additional weight 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:
Perform the exercise without weight or with a lighter weight.

Harden:
Use more weight for the legs.

1 wall bars

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