The hanging hurdle is a core strengthening exercise that targets the lower abdominals, obliques, and lower back. The hanging position also improves strength in the forearms and back.
Place a bench perpendicular and beneath a pullup bar. Grab the bar with a shoulder-width overhand grip, fully extending the arms, and letting your feet hang alongside the bench. This is your starting position.
With your legs off to one side of the bench, tighten your abs and use them to raise your knees up and over to the opposite side of the bench. Reverse the move to return to the starting position.
Do not allow the body to swing back and forth. Keep your torso as still and stable as possible.
Do not jerk your legs up. Instead, contract your core musculature to generate movement.
Your spine should remain flat and neutral throughout the movement.