Also known as: backward leg raises, back leg raises, parallel bar leg raises, hanging back raises
What is Reverse leg raises?
Reverse leg raises are an easy calisthenics move performed on parallel bars where you lift your legs backward and upward from a supported hang. It primarily targets the back while engaging the core and glutes for stability. Difficulty: Easy.
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How to Do Reverse leg raises
- Set up: Stand between parallel bars, place straight arms on the bars shoulder-width apart, and support your body weight with locked elbows before initiating the movement.
- Grip and posture: Use a neutral grip, pull shoulders down and back, keep chest slightly forward, and let legs hang straight with toes pointed to prepare.
- Brace core: Tighten your core and glutes, posteriorly tilt the pelvis slightly to protect the lower back and maintain a rigid torso throughout the lift.
- Lift legs backward: Drive the legs backward and upward using glute and hamstring engagement, keep hips steady, and stop when your body reaches a straight line or slightly above parallel.
- Lower with control: Slowly lower legs back to the starting hang with full control, avoid swinging, inhale on the descent, and repeat for the planned repetitions.
Muscle Groups
Back
Description
Support yourself on parallel bars with straight arms and a tight core. From a hanging position, lift your legs backward and upward until your body forms a straight line or slightly above parallel. Lower them down slowly with control. Keep your hips steady and avoid swinging.Progressions and Regressions
None
Frequently Asked Questions
What are the main benefits of reverse leg raises?
Reverse leg raises strengthen the back extensors and glutes, improve hip extension and posture, and enhance core stability. They require minimal equipment and can help reduce lower-back fatigue when performed with proper form.
What common mistakes should I avoid when doing reverse leg raises?
Common mistakes include using momentum or swinging, overextending the lower back, allowing hips to rotate, and rushing reps. Fix these by slowing the movement, bracing the core, and focusing on controlled glute-driven lifts.
How can I progress or find alternatives if this is too easy or hard?
Progress by adding slow negatives, single-leg variations, or light ankle weights. If too difficult, try partial range-of-motion lifts, assisted leg raises with a spot, or supported back extensions on a bench.