Ring Hanging Hip Leg Raise

1. Hang from the gymnastic rings with your arms fully extended, shoulders down and away from your ears, and your body in a straight line. Grip the rings firmly to ensure stability.

2. Engage your core and keep your legs together as you begin to raise them with a slight bend at the knee to avoid hyperextension.

3. Continue lifting your legs by flexing at the hips until they reach a 90-degree angle with your torso or as high as you can without losing form.

4. Pause briefly at the top of the movement, squeezing your abdominals and hip flexors.

5. Slowly lower your legs back down to the starting position, maintaining control and tension in your core muscles throughout the descent.

6. Repeat the exercise for the desired number of repetitions and sets.

Tips:
- Keep your movements controlled. Avoid using momentum as it reduces the effectiveness of the exercise on the targeted muscles and could lead to injury.
- If you are unable to perform the exercise with straight legs due to flexibility or strength limitations, you may start with your knees bent and progress as your strength increases.
- Maintain tension in your shoulder girdle to support your body and prevent swinging.
- Breathe out as you raise your legs and breathe in as you lower them to encourage proper breathing patterns and core activation.

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