Venatus Strength and Conditioning

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Ankles to Bar

Ankles to bar is a core exercise and an advanced modification of the hanging leg raise.  To complete the exercise follow the technique in the video and description below.

  1. Hang with your body straight down from the pull-up bar.  Prior to beginning the movement contract the shoulders, abs, and glutes to keep swinging to a minimum.
  2. From the start position use the hips for a hinge point and with a straight leg pull the ankles up to the pull-up bar and touch (or as close to the bar as possible) in the space between your hands.
  3. Lower the legs back to the starting position with control.