Hang from a pull-up bar with an overhand grip slightly wider than shoulder width, arms fully extended.
Engage your core and keep your legs straight and together.
Raise your legs in front of you by flexing at the hips until they are parallel to the floor or higher.
Hold the top position briefly, squeezing your abdominals hard.
Slowly lower your legs back to the starting position with control, avoiding swinging.
Repeat for the desired number of reps, resetting your body to a dead hang between each rep if needed.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps with ankle weights | Strength, high intensity/volume |