Welcome to our brand-new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates four progressions for the hanging leg raise. This exercise is a phenomenal core strength developer. Don't underestimate the progressions though. As well as building you up to the full movement, they are strength builders in their own right.

The progressions are:

• Hanging bicycle
• Hanging knee raise
• Half hanging leg raise
• Full hanging leg raise

Once you have mastered the full hanging leg raise, give these variations a go:

• One arm hanging leg raise
• Twisting hanging knee raise
• Windshield wiper
• Skin the cat
• Rollover

Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!