-Hang from a pullup bar with a supinated grip (palms towards you)

-Engage your core to prevent swinging

-Keep your legs straight by engaging your quads and pointing your toes

-Lift your legs up up as high as possible without leaning back or flexing your lower back

-Control the negative to prevent swinging and use of momentum

-Maintain core engagement at the bottom by keeping your legs slightly in front of you

-Repeat