Texas Rangers Strength & Conditioning

Hanging Core Exercises

Hanging Core Exercises

Hanging Core – 2-3 sets; 10-15 reps

Frog Kick

The frog kick or hanging knee raise is an easier version of the hanging straight-leg raise. It is a good exercise to strengthen the lower core and increase the efficiency of leg / core combination movements.

  • Start from a dead hand position with your arms and legs fully extended.
  • Using an overhand grip, hold onto a high bar or brace yourself on suspended arm supports so that your feet do not touch the floor.
  • Set the abs and draw (raise)  both knees up toward your chest as high as possible.
  • Focus on a slow and controlled movement utilizing your lower abs to lift your hips and thighs upward.
  • Your knees should flex (bend) as you bring them up towards the chest.
  • When your upper thighs are  at least parallel to the floor, pause and return to the starting position.
  • Do not use momentum to assist with the lift, i.e., don’t sway backward and then forward.
  • Start from a dead hand hang with the arms and legs extended, then pull the knees to chest. Always keep the arms straight.

Twisting Frog Kick
This is an advanced exercise that uses the oblique muscles to help rotate the hips and legs as your pull them up and to the side.

  • Start from the previous position used in the Frog Kick.
  • Set the abs and then pull hips and knees up knees to chest and twist to one side,
  • Pause, return to the starting position and repeat  to the opposite side.

Bent Leg Exchange & Hold (Hanging Knee Raises Cycles)
This is an advanced exercise that utilizes a cycling motion of the legs similar to that used when runnin

  • Start from the previous position used in the Frog Kick.
  • Set the abs and then pull one knee to the chest while keeping the opposite leg extended straight down.
  • When your upper thigh is at least parallel to the floor, simultaneously lower the raised leg and lift the straight leg.
  • Continue repeating this sequence until the assigned number of reps are completed.

Straight Leg Raise

This is an advanced exercise.

  • Start from the previous position used in the Frog Kick.
  • Set the abs and then, keeping both legs straight, raise the legs so they are parallel to the ground.
  • Hold for one count, return to starting position and repeat.
  • To make the exercise more difficult, alternate raising one leg up straight while keeping the opposite leg extended straight downward.

About Us

The game of baseball requires strength, speed, power, endurance, core strength, agility, balance and coordination (hand/eye and hand/foot). To improve these qualities it is necessary to “build from the ground up”, by developing explosive legs, a strong and stable core (abdomen, low back, and hip girdle), strong back, stable scapula, mobile thoracic spine and strong mobile shoulders and arms. Your body is a 3-link chain; 1) hips and legs, 2) core and 3) shoulders, arms and hands. Forces needed to swing fast and throw hard are initiated in the hips and legs, and then transferred through the core to the shoulders, arms and hands where they are applied to the bat and ball...

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Spring Training and Testing

This section is to help you understand and prepare for the rigors of the spring training schedule. If you have any questions on how to prepare, please ask a staff member. The rangerstrength.com program is designed with the workload of spring training in mind.

In Mid-January the Surprise Complex opens for players wanting to report early. You will be able to complete the final weeks of your training with the strength and conditioning staff, in addition to your baseball activity. This is a unique opportunity the Rangers provides to its players...

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