Also known as: hanging leg raises, inverted v raises, hanging hip flexor raises, bar leg lifts, hanging core raises

What is Reverse deadlifts?

Reverse deadlifts are a hanging calisthenics move where you lift your legs and hinge at the hips to form an inverted V, targeting the core, hip flexors, lower back, glutes and hamstrings. Difficulty: medium - requires grip strength, hip control, and controlled lowering for safety.

How to Do Reverse deadlifts

  1. Set your grip: Hang from a pull-up bar with hands shoulder-width apart, shoulders engaged and legs straight. Brace your core and maintain a neutral spine.
  2. Initiate the lift: Drive your hips upward and flex your hip flexors as you lift legs toward the bar, keeping knees straight or slightly bent for comfort.
  3. Form inverted V: Continue lifting until torso and legs create an inverted V shape - aim to bring feet toward hands while keeping control and breathing steadily.
  4. Lower with control: Slowly lower your legs back down by extending hips, maintain tension in core and lower back, avoid swinging to protect the spine.
  5. Repeat and breathe: Perform reps with steady tempo, resting as needed. Progress reps gradually and focus on scapular endurance and grip strength between sets.

Muscle Groups

Back, Core, Glutes, Hamstring

Description

Engage in Hanging Reverse Deadlifts for a dynamic core workout. Hang from a bar, then lift your legs toward the bar and continue by flexing your hips to bring your feet toward your hands, aiming for an inverted "V" shape with your body. Lower your legs with control to complete one repetition. This exercise targets your core, hip flexors, and lower back, enhancing strength and stability.
Movement Group: Back
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Reverse deadlifts?

Reverse deadlifts strengthen the core, hip flexors, lower back, glutes and hamstrings while improving hip-hinge control and hanging endurance. They enhance posture and dynamic stability for climbing and pulling movements when done with proper form.

What are common mistakes when doing Reverse deadlifts?

Common errors include using momentum or swinging, over-arching the lower back, rushing reps, letting shoulders collapse, and weak grip. Fixes: slow eccentrics, engage the scapula, maintain a neutral spine, and control the lift with hips not momentum.

How can I progress or modify Reverse deadlifts?

Scale down with hanging knee raises or supported leg raises and build grip strength. To progress, increase reps, add slow negatives, use light ankle weights, or work toward toes-to-bar while prioritizing technique and gradual load increases.