Pull Up with Leg Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Pull Up with Leg Raise" is a bodyweight exercise that primarily targets the lats while engaging the abs, biceps, shoulders, and upper back as secondary muscle groups. This exercise combines the classic pull-up motion with an added leg raise, intensifying core activation. It requires a pull-up bar for the upper body movement, with the legs raised to engage the abdominal muscles, challenging both upper and lower body strength simultaneously. The pull-up strengthens the upper body, particularly the back and arms, while the leg raise boosts core stability and endurance, making this exercise an effective full-body workout.
How to Perform
Grip the Bar: Start by holding the pull-up bar with a pronated grip (palms facing away) and a width slightly wider than shoulder width.
Prepare Your Body: Inhale deeply, pull your shoulder blades down and back, engaging your lats to initiate the movement.
Pull-Up Movement: Drive your elbows down towards the floor as you pull your chin toward the bar, fully contracting your lats at the top of the movement.
Leg Raise: As you reach the peak of the pull-up, engage your core and raise your legs to about a 90-degree angle, keeping them straight and controlled.
Return to Starting Position: Slowly lower your legs and then gradually reverse the pull-up motion to return to the starting position with control.
Repeat: Perform the movement for the desired number of repetitions, maintaining focus on controlled motion and muscle engagement throughout.
Tips
Grip the Bar: Use a thumbless (false) grip to reduce bicep activation, keeping your palms facing away from your body and hands positioned slightly wider than shoulder width.
Maintain Neutral Head Position: Keep your head aligned with your spine by looking straight ahead or slightly up. Avoid hyperextending your neck, as this can create unwanted tension in your spine and lead to improper form.
Engage Core and Set Legs: If the bar allows, keep your legs straight and positioned slightly in front of your body, forming a hollow body position. Engage your core to prevent any arching in the lower back.
Activate Glutes and Brace Abs: To avoid overextending your lumbar spine, squeeze your glutes and tighten your abs to maintain a stable torso throughout the movement.
Pull-Up Execution: Pull yourself up, ensuring your lats are fully engaged and contracted at the top. Stop once your lats are maximally flexed—do not continue pulling with your chest (pecs), as this can cause the elbows to flare and put strain on the shoulders.
Chin Over the Bar: Your ability to get your chin over the bar may vary depending on your body length. Focus on fully engaging the lats rather than forcing your chin over the bar.
Lower with Control: Lower your body in a controlled manner, stopping just before full extension of the elbows. Avoid locking out the arms, as this can put unnecessary stress on the elbow and shoulder ligaments.
If You Can’t Perform a Full Pull-Up: Begin by practicing slow negative pull-ups or flexed arm hangs at the top position. Once these are controlled, you can start adding weight to progress further.
Avoid Using Straps or Kipping: Both straps and kipping are unnecessary and can compromise your form. Focus on strict, controlled movements to maximize the effectiveness of the exercise.
How Not to Perform
Avoid Swinging or Using Momentum
Do not use momentum to pull yourself up. Swinging your body or jerking to initiate the pull-up can lead to injury, particularly in your shoulders and lower back. Focus on controlled, slow movements to engage the target muscles effectively.
Don’t Overextend Your Neck
Avoid craning your neck excessively during the pull-up. Keep your head neutral to prevent straining your neck muscles. The focus should be on your upper body, not on looking up or down.
Don’t Pull with Your Arms Alone
Don’t rely solely on your arms (biceps) to pull you up. Engage your lats and upper back by pulling your shoulder blades down and back. This ensures that the lats are doing most of the work, rather than your biceps or shoulders.
Avoid Using Excessive Leg Movement
While performing the leg raise, do not let your legs swing wildly. Keep your legs controlled and avoid using them as momentum to help you get higher in the pull-up. Focus on using your core and abs to lift your legs.
Don’t Drop Your Hips
Avoid letting your hips drop during the movement, as this can take the focus away from the abs and lats. Engage your core to maintain a stable, straight line through your body, keeping your pelvis slightly tucked.
Don’t Let Your Shoulders Shrug Up
Avoid shrugging your shoulders toward your ears during the pull-up. Keep your shoulders away from your ears by actively engaging your upper back and lats. This will prevent shoulder strain and help focus on the correct muscles.
Don’t Arch Your Back Excessively
Avoid over-arching your lower back while pulling up. Keep your spine in a neutral position to prevent unnecessary stress on your lower back. Engage your core to protect the spine and control your movement.
Avoid Kicking Your Legs to Get Height
Don’t kick or use rapid leg movements to get higher during the pull-up. Kicking your legs can reduce the effectiveness of the exercise and increase your risk of injury. Instead, focus on controlled leg raises, using your core muscles.
Don’t Rush the Reps
Avoid rushing through the exercise. Each pull-up and leg raise should be performed with full range of motion and control. Rushing through the movement reduces the effectiveness of the exercise and increases the risk of injury.
Don’t Forget to Breathe
Avoid holding your breath throughout the movement. Exhale as you pull up and raise your legs, and inhale as you lower your body and legs. Proper breathing helps maintain stability and control during the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
