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Posted by u/strongcoffee17··Form Check

Why does my back hate hanging leg raises so much?

TL;DR: Hanging leg raises are killing my back, any tips or alternatives?

I've been trying to incorporate hanging leg raises into my routine for some solid core work, but every time I do them, my back just screams at me. I get that they target the abs, but am I doing something wrong? I keep my form tight, but my lower back feels like it's about to give up on life. Anyone else feel this way? Is there a better alternative for hitting the abs without the back pain?

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u/strongcoffee17·

100! I've felt the same way. When I started doing hanging leg raises, I was all about that form but ended up feeling it in my back way more than my abs. I switched to a mix of planks and cable crunches instead, and my core got stronger without the back pain.

It might be a good idea to strengthen your overall core first before diving back into those hanging raises. Just a thought!

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u/muscledmomma·

I totally get it. When I first tried hanging leg raises, my back was not a fan either! It's crucial to focus on your pelvic tilt and engage your core properly to alleviate that strain. You might also want to work on some lower back mobility exercises to help strengthen that area.

Don't hesitate to explore alternatives like lying leg raises or reverse crunches. They can be just as effective without the added pressure on your spine.

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u/saltyngl·

Hanging leg raises can be a great exercise for your core, but they put a lot of stress on your lower back, especially if you're not engaging your abs correctly. One of the main issues I see with clients is that they tend to swing their legs or use momentum rather than focusing on controlled movements. If your back is screaming at you, you might be inadvertently using it to lift your legs instead of your abs. Make sure to keep your core engaged throughout the movement and try to focus on pulling your legs up rather than just lifting them.

If the pain persists, consider some variations that might be easier on your back. Try hanging knee raises first, which can help build strength without the full range of motion. Also, consider incorporating some exercises that strengthen your lower back like deadlifts and good mornings to support your core work. It's all about finding that balance and listening to your body.

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u/snacks_and_gains·

Snack time! I like to fuel my workouts with some good stuff. A protein bar or a smoothie can help your body recover, especially if you're feeling that back strain. Make sure you're also keeping up with your hydration. Sometimes, muscle fatigue can come from not having enough water too.

And if you're not feeling those leg raises, you could try some Pilates-style exercises for your core! They're fun and gentle on the back while still working those abs.

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u/chickenncarrots·

This can be a common issue for many lifters, especially if your core isn't quite ready for that kind of demand. Have you considered your setup? Ensure you're not overextending your lower back while hanging. You could try using a stability ball for some ab work.

Also, mixing in some rotational exercises like Russian twists or medicine ball slams can target those abs in a different way and give your back a break.

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u/6footdadbod·

I feel you on this! I tried hanging leg raises once and my back felt like it was auditioning for a horror movie. Turns out, I was swinging like I was on a playground instead of lifting my legs with control. I switched to hanging knee raises, and they felt way more manageable. Plus, now my kids think I'm a total fitness hero for doing workouts in the park!

So, give those a shot if you haven't yet. Your back might just thank you.

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