20% OFF Summer Sale - While Stocks Last

Hanging exercises are a great way to target your whole core region - particularly the lower abs which can be difficult to work on the floor. 

They tend to be brutal and allow you to really exhaust the trunk muscles, leading to greater strength gains.

A strong core is, of course, vital for a functional athlete looking to perform well across almost any area of physical fitness.

To develop it to its full, you need to hit the muscles with different variations and angles in order to build every area. So here are six different hanging core exercises.

Hanging Knee Raises

This is probably the most popular hanging core exercise and it’s a great way to target the lower abs. Hang straight from a bar, tighten your core and bring your knees up to a 90-degree angle. Pause briefly at the top and lower your legs back to the starting position at an even tempo.

Garhammer Raises

This is a good progression from hanging knee raises. Hang from a bar, starting with your knees parallel to your hips. Bring your knees up towards your chest and lower back to the starting position.

Hanging Leg Raises

Hang from a bar and, keeping your legs straight, bring your toes up to a 90-degree angle from your torso. Slowly lower your legs back to the starting position and repeat for up to 15 reps. 

Windscreen Wipers

This is a harder exercise to progress to as you get stronger. It’s easier to perform this one with rings, but hang from a bar if you don’t have access to them. Raise your legs up towards your hands, getting them as high as you can while keeping your balance. Keep your legs straight and lower them down to one side before bringing them back up to the starting position and down to the other side.

Toes To Bar

This is exactly as it sounds. Hang straight from a bar and raise your toes up to your hands. Keep your core tense and slowly lower your legs back to the starting position. Aim for six reps to begin with.

Bent-Knee Kickouts

Hang from a bar and draw your knees up in the same way you would for a hanging knee raise, but go slightly above 90 degrees. Then, in one smooth motion, kick your legs out and return to the starting position. 

Latest Stories

View all

HYROX World Championships with Graham Halliday

HYROX World Championships with Graham Halliday

Team BFA's Graham Halliday competes in the World Championship Final in Nice, France. After a turbulent season, his hard work is finally put to the test in the hardest race of his career. Directed and Produced by Ronin347.

Read more

#WOTW: Zara Piergianni HYROX Series

#WOTW: Zara Piergianni HYROX Series

Build your aerobic erg-durance The HYROX 23/24 season is officially over so for many of us it's now time to turn our focus to the upcoming 24/25 season. For myself and many of my clients, now is the time to...

Read more

Data Driven Insights into Fitness Racing

Data Driven Insights into Fitness Racing

What’s the buzz about HYROX? By Vlad Matei If you’ve landed on this article, you’ve probably heard of HYROX before, with its recent growth in popularity. You may have seen it somewhere on social media, heard about it at your...

Read more