The hanging leg raise is a highly effective exercise designed to strengthen the abdominal muscles, particularly the lower abs, while also engaging the hip flexors and improving grip strength. Here’s how to perform it:

1. Find a Suitable Bar: Locate a pull-up bar or a set of parallel bars. Make sure it's sturdy and at a height where you can hang comfortably.

2. Grip the Bar: Use an overhand grip (palms facing away) and hang from the bar with your arms fully extended. Your legs should be straight down toward the ground.

3. Engage Your Core: Before you begin the movement, engage your core muscles to stabilise your body. This is crucial for maintaining proper form.

4. Raise Your Legs: Keeping your legs straight or slightly bent, lift them towards the ceiling. Aim to raise your legs until your body forms an 'L' shape. For an added challenge, consider raising your legs until they're parallel to the ground or even higher.

5. Lower Your Legs: Slowly lower your legs back to the starting position while maintaining control. Avoid swinging or using momentum; the movement should be smooth and deliberate.

6. Repeat: Perform the desired number of repetitions, typically between 8 to 15, depending on your fitness level.

Incorporating hanging leg raises into your workout routine can lead to significant improvements in core strength and stability!