Before you are ready to attempt a hanging leg raise, you’ll need to have the strength to hang from a pull-up bar for at least 20 consecutive seconds. If you can’t do that yet, practice hanging on for as long as you can. It shouldn’t take too long to build the endurance needed to begin.
It is very important not to use momentum on this exercise, Make sure to move your legs slowly, swinging your legs will make your workout much less effective.
For a better grip on the bar, grab the bar with an overhand grip, and then wrap your thumbs around the bar and hook them over your first two fingers on each hand.
Pull your shoulders down imagine you are pulling them as far away from your ears as possible - and hold them there. This helps protect your shoulders from injuries.
Make sure the movement occurs in your hips and not in your lower back.
Create tension in your arms and throughout your core by pulling down on the bar as hard as possible. This engages all of the big muscles under your arms and along your rib cage, which stabilizes your spine and makes it easier to raise your legs to your chest.