Hanging Leg Raise or Ab Wheel Rollout
How-To Guide & Brutal Variations

Pick your poison — both destroy lower abs and test grip. No mercy after 40.

Hanging Leg Raise – Primary Instructions

1. 0) Hang from pull-up bar, shoulders packed.
2. 1) Tilt pelvis up, raise legs to 90° (or higher).
3. 2) Lower slowly — 4-sec eccentric.

Ab Wheel Rollout – Primary Instructions

1. 0) Kneel, grip wheel, core braced.
2. 1) Roll forward until full extension.
3. 2) Pull back with abs — no hip sag.

If too hard right now: Kneeling rollouts or bent-knee leg raises.

Spartan Mode: Full standing rollout or weighted hanging leg raise.

Pro Tip: Breathe out on the raise/roll — that’s where the abs fire hardest → Ab Wheel