Ring Hanging Straight-Leg Hip Raise

Step 1: Set the gymnastic rings at a height where you can hang freely without touching the ground.

Step 2: Grip the rings firmly and jump up so that you are hanging with your arms straight above you.

Step 3: Ensure that your body is in a straight line from your hands to your heels, with your feet together.

Step 4: Engage your core and keep your legs straight as you begin to lift your legs in front of you.

Step 5: Raise your legs until they are parallel to the ground, forming a 90-degree angle at your hips.

Step 6: Hold the position briefly, ensuring that the lift comes from your hips and not from swinging.

Step 7: Slowly lower your legs back down to the starting position in a controlled manner.

Step 8: Repeat the movement for the desired number of repetitions and sets, making sure to maintain good form throughout each rep.

Tips: Avoid using momentum to swing your legs up; the movement should be controlled and come from your core and hip flexors. Keep your shoulders engaged and do not let them scrunch up towards your ears; maintain space between your shoulders and ears. If you find it challenging to perform with straight legs, you can modify the exercise by bending your knees, doing a knee raise instead. Pay attention to form throughout the exercise to prevent putting unnecessary strain on the lower back.

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