Fit First Responders: The Hanging Leg Raise

[vc_row][vc_column][vc_column_text]THE HANGING LEG RAISE.

Today your FIT FOR DUTY, FIT FOR LIFE exercise of the day is the hanging leg raise.


The Hanging Leg Raise is a great exercise for developing abdominal and core strength and is a great developer of hip flexor strength. The hanging leg raise is also a great exercise for developing grip strength and lat strength and stability.


For a Law Enforcement Officer abdominal core strength and hip flexor strength is vital to your performance. These are the muscles responsible for energy transfer from the lower to upper extremities of the body and crucial when performing any athletic movement. Strong core and hip flexor strength will help reduce injury and increase performance on and off the job.


  1. Hang from bar with grip slightly wider than shoulder-width.
  2. Hinge at hips and lift legs up until feet touch bar
  3. Lower to start position

Sets/Duration: Perform 3×5-20(depending on fitness level)


Coach JC’s Coaching Points

  • Keep legs straight for advanced or knees at 90 degree
  • Work full range of motion
  • Maintain control throughout movement and prevent swaying.


*There are many different variations of the leg raise such as the pull up leg raise and the alternating leg raise. Once you become advanced at this movement try adding weight.  If you’re not here yet, then I want you to go to the exercise library at, under resources and start with the knees to chest exercise.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_video link=”″][/vc_column][/vc_row]

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Coach JC is the visionary of FIT First Responders. Coach JC’s 25 Week FIT for Duty. FIT for Life. Body Transformation “Fit First Responders Program” is so much more than just the physical body. He is transforming lives through fitness, nutrition and the winning mindset. Coach JC has transformed thousands of people’s lives by giving them the tools they need to succeed in life. He has helped clients lose weight, build confidence, improve their marriage, improve their career, get out of debt, overcome limiting beliefs and addictions and overall WIN in life!

Through Coach JC’s life coaching service, winning mindset program, books, products, fitness and nutrition programs and 3 businesses and FFR foundation he runs he has hundreds of life changing testimonials.



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