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 41 strength disciplines. It shares its household requirement with 11 other strength disciplines. Core is also built by plank, side plank, farmer carry and 7 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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