The Hanging Leg Raise is the king of core exercises. The arms overhead position also provides the biggest core stability challenge plus it tests your grip strength to the max. You should be able to hang effortlessly for a full minute before attempting this exercise.

Focus on pulling down against the bar for maximum stability. Fully exhale through your mouth to lift your knees above hip level to activate your high hip flexors or psoas. Squeeze the top position for a count or two. Then inhale through the nose to slowly lower back to the starting position. Progress from alternating legs to lifting both legs simultaneously. You can further regress the exercise by doing an overhead march with your feet on the floor while gripping a pullup bar.

I mostly do this exercise with a padded dynamax med ball between my legs. This not only trains the pelvic floor but it spaces my feet properly for this exercise to function like a reverse squat. That’s right- it will improve your squatting mechanics. I use a heavier med ball for lower reps & a lighter med ball for higher reps. This move can also be done from a dip support position.