Milos Sarcev, the respected bodybuilder turned coach, kept it old school and recently took to Instagram to share a retro rep of his own. “Do you want DEEP ABS and hip flexor control?” wrote the man they call “The Mind,” explaining that such an advance would lead to deep quad separation in frontal poses. Of course we do!
What is the hanging straight leg raise?
Basically, the hanging straight leg raise is a heavier version of the hanging knee raise. As Sarcev said, it targets the abs and hip flexors. Although this exercise builds muscle, making it ideal for bodybuilders, the move’s ability to improve core strength and balance makes it perfect for all athletes to exercise.
How to try the hanging straight leg raise
In his position, the two-time Mr. Yugoslavia tested the eight-time Mr. Olympia Ronnie Coleman. To copy “The King” you need a stable bar, suitable for pullups.
- Grasp the bar with a pronounced (overhand) grip and wrap the thumbs around the bar for good measure.
- Start with your legs vertical and keep them straight as you extend them out in front of you.
- Try to lift your legs so that they reach a 90 degree angle with the body.
(As you get more advanced, try to get the legs as high as possible.)
- Lower your legs until they reach the vertical position and repeat
Top tips: Focus on tilting and flexing your pelvis to maintain stability. Some people tap their feet on the floor between reps, while others make this move more difficult by keeping their toes in the air at all times. “Straight leg hanging rases are KING!” Sarcev concluded as he encouraged Coleman that his own body weight is only lightweight!
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