Technique
- Hang from a bar and lift your straight legs until they are vertical and the torso is parallel to the floor.
- Lower your legs slowly to one side, then the other, describing a semi-circle.
- Keep your shoulders square to the bar.
Form tips
- Keep your legs fully straight throughout the movement.
- Engage your lats to stabilize your torso.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Obliques
- Spine
Secondary
- Neck
- Forearms
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
- External oblique
- Internal oblique
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Joint movements
Regressions
Hanging legs circle
Advanced
Hanging tuck windshield wiper
Advanced
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