•• Intermediate Core Strength
Hanging Leg Raises
Why This Matters for Boxing
Lower abs and hip flexors — the muscles that connect your legs to your core. Every punch starts with the legs, passes through the core, and ends at the fist. Hanging leg raises strengthen the critical junction where leg power transfers to upper body rotation.
How To Do It
- 1Hang from a pull-up bar with a full grip.
- 2Lift your legs to 90 degrees (or higher).
- 3Control the descent — don't swing.
- 4If you can't do straight legs, bend your knees.
- 5Keep your core engaged throughout — no momentum.
Sets
3
Reps
12
Rest
30s
Pro Tips
- Avoid swinging — if you swing, the exercise is worthless.
- Go slow on the way down for maximum benefit.
- Progress: bent knees → straight legs → toes to bar.