Strength discipline · Household
Hanging leg raise
Hanging leg raise is a strength discipline in BYOH, trained with household and building core and arms. Its ladder runs from 1 rep at Level 1 to 40+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Hanging leg raise starts at Level 1 with 1 rep. Level 5 asks for 12 reps, and Level 9 - the last level a person can train towards - 40+ reps. The largest single jump is from Level 8 to Level 9, 30 reps to 40+ reps.
| Level | Target |
|---|---|
| 1 | 1 rep |
| 2 | 3 reps |
| 3 | 5 reps |
| 4 | 8 reps |
| 5 | 12 reps |
| 6 | 16 reps |
| 7 | 22 reps |
| 8 | 30 reps |
| 9 | 40+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Hanging leg raise — Provisional legend benchmark.
The figures in circulation come from record aggregators rather than an adjudicated attempt, so none of them is a gate BYOH will print. This is a provisional benchmark rather than a governed record.
How it is done
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is from a full dead hang to the legs at least level with the hips, and lowered to hanging again.
- The set
- One unbroken set. You may pause in the supported position for as long as you like; the set ends the moment you leave it.
- What you need
- Any bar, beam or branch that holds your weight with room to hang clear of the floor. The supported position is the dead hang.
- What ends it
- Letting go ends the set. Swinging up, or bending the knees to shorten the lever on a straight-leg attempt, does not count - pick one form and hold it for the whole set.
What it builds
Hanging leg raise feeds Core and Arms in a hero’s record, working abdominals.
- Anterior bracing
- Grip & forearms
- Vertical pull
Hanging leg raise is one of 32 strength disciplines. It shares its household requirement with 6 other strength disciplines. Core is also built by plank, side plank, farmer carry and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Citadel WithinDiscipline · Level 5
- Every Room a GymDiscipline · Level 4
- Nothing But the HouseDiscipline · Level 7
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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