Hanging Straight-Leg Hip Raise

1. Stand underneath a pull-up bar and grip it with both hands at shoulder-width apart using an overhand grip (palms facing away from you).

2. Jump up or step onto an elevated surface to grasp the bar, and hang with arms fully extended and legs straight down.

3. Brace your core and keep your body in a straight line with your head in neutral alignment with the spine.

4. Exhale and slowly raise your legs in front of you while keeping them straight. Aim to raise your legs until they are parallel to the ground, or as high as your flexibility allows without bending your knees.

5. Pause at the top of the movement with the legs lifted.

6. Inhale and slowly lower your legs back down to the starting position in a controlled manner, maintaining tension in your abdominal muscles throughout the entire motion.

7. Aim for a set number of repetitions and sets while ensuring that you maintain strict form throughout. Avoid swinging or using momentum to lift your legs, and focus on using your core strength to perform the movement.

8. After completing a set, safely dismount from the bar by lowering yourself down or stepping back onto the elevated surface.

Remember: - Perform a proper warm-up before engaging in this advanced abdominal exercise. - If you find it difficult to keep legs straight, you can modify the exercise by bending knees slightly. - Always listen to your body and do not overexert if you experience any pain or discomfort.

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