Lie on your back, arms at your sides, legs straight. Press your lower back into the floor. Lift your legs to a 90-degree angle, then slowly lower them back down without letting your back arch. This is pure lower core work. If you can't keep your back flat, bend your knees or reduce the range. This is a foundational step before you move to hanging leg raises. Build strength here to protect your lower back.
Bodyweight Exercise Collection
Hanging Knee Raises
Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar.
Pike Compression
Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.