Swinging — using momentum
Hip flexors and momentum replace true core concentric strength.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Hanging Leg Raise
Coaching cues
- Dead hang; scapulae depressed and packed
- Posterior pelvic tilt before lifting — curl the pelvis up
- Raise legs to 90° or higher — no swinging
- Lower under control — full eccentric, no dropping
Common faults 3
Shoulders shrug during the raise
Scapulae elevate; upper traps bear the load instead of lats.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗No posterior pelvic tilt — hip flexors only
Legs raise without spinal flexion; abs don't truly contract.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗