Outside Leg hangs
The outside leg is a foundation trick that will be one of the first tricks you’ll learn once you’re comfortable with your basic invert. There are countless tricks that can be done from an outside leg and countless ways to transition into it which is why it’s important you’re getting it right.
Firstly, let’s take a look at the outside leg hang
The grip points are the back of your knee of your outside leg, the back of the inside shoulder and the side of the torso. Greater tension is created by extending through your spine and hip (by squeezing your glute), pushing your inside shoulder into the pole, squeezing the hamstring of your outside leg and being in the correct position.
The inside leg (back leg) can be in a variety of positions to create other tricks but I recommend students learning with the inside straight and slightly turned out at the hip and have this be your go-to for your muscle memory, some people will say this is purely an aesthetic choice and while that might be true I believe teaching it this way results in stronger grip points, greater intention in the shape as well as sharper lines, but once you’re confident in this trick you can technically do whatever you want with your back leg.
Take a look at Dani to see what I’m talking about:
IMPORTANT!
Now it’s time to go over pre-requisites before attempting the outside leg hang. Make sure you can say yes to all 3 points below before continuing on:
You have been taught this trick by an instructor. It’s important to get things as correct as possible the first time for more effective motor learning. If you need to get in contact with an instructor for an evaluation via zoom please get in contact. Information from the internet should supplement your learning only, not be a primary source of learning.
You can do a basic invert on your own safely and confidently.
You understand how an outside leg hang works and you have practiced from the floor. You are able to take your hands off when practicing on the floor. Watch the next two videos to help you with this.
How an outside leg actually works and how to get a good grip:
Okay, now lets practice from the floor!
Common problems…
The outside leg hang can be tricky, but I find most problems are pretty easy to trouble shoot. Here are some of the most common problems I see with outside leg hangs and how I fix them.
Problem: Can you do an outside leg from a crucifix instead of from a straddle/chopper?
Yes! Its a little trickier to get a good outside leg hang from a crucifix, its definitely much simpler from a straddle, but with a little careful technique it can be done. I recommend this as an option to pre-intermediate students because I would like them to have an introduction to leg hangs but I don’t want them working on their straddle if they are not ready for it because there are too many downfalls if they start trying straddles before they are strong enough to be practicing them.
Problem: Can you do an aerial invert without inverting?
Yes actually, if you consider an aerial invert to be getting your ass upside-down while in the air (as opposed to an aerial straddle, I like to give them different definitions for a variety of reasons). This is why I have such a focus on teaching the showgirl - ice skater - showgirl sequence in pre-intermediate. I would love it if you could handle this sequence AND aerial straddle, but one or the other is generally going to work for people initially.
Problem: I can get my knee to the pole but I still feel like my body isn’t in the right spot.
Happy with your outside leg hang progress?
Try out these videos. There is one for high beginner/low intermediate and another that is just for advanced students.
I hope this blog helped with your outside leg hang journey. Feel free to get in touch if you have feedback or have any questions for me.
I would love to see your outside leg hang. The easiest way for me to see it is if you tag me on instagram @vertical_flex
About the author
Elizabeth is a certified personal trainer, pole dance instructor and massage therapist from Melbourne, Australia. Her favourite exercise is the chin-up but loves a leg day.
Elizabeth can create you custom programs and give advice that will help you level-up your strength and flexibility training.
If you want Elizabeth to be your coach online or in-person, get in contact with her here.
