Hanging Leg Tuck

Instructions

1
Stand facing the pull-up bar with feet shoulder-width apart, positioned directly underneath the bar. Grip the bar with both hands using an overhand grip slightly wider than shoulder-width. Keep your body upright with core engaged and arms fully extended.
2
Inhale and prepare your core by engaging your abdominal muscles. Maintain a slight bend in your knees to reduce momentum and focus the work on your abs rather than leg drive.
3
Exhale and initiate the movement by flexing your hip flexors and abdominals, drawing your knees upward toward your chest in a controlled manner. Keep your torso relatively stationary and avoid excessive swinging or arching of the back.
4
Inhale and slowly lower your legs back to the starting position with control, extending your hips and allowing your knees to return to full extension. This completes one repetition. Maintain grip on the bar throughout.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Hip Flexors, Transverse Abdominis, Rectus Femoris
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Hanging Leg Tuck stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Improves overall Back, Waist stability and proprioception during heavy loads.

Pro Tips

If you feel this primarily in your joints rather than the Rectus Abdominis, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Hip Flexors, Transverse Abdominis, Rectus Femoris to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hanging Leg Tuck
  • Cable Hanging Leg Tuck
  • Banded Hanging Leg Tuck

Beginner Tips

If you are new to the Hanging Leg Tuck, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions