← EXERCISE LIBRARYStrength

Hanging Leg Raise

A hang from a bar raising straight legs to horizontal, loading the lower abs and hip flexors through a long lever. A strong progression from the knee raise.

DIFFICULTY
Intermediate
EQUIPMENT
Pull-up bar
PRIMARY MUSCLES
Abs · Hip Flexors
ALSO WORKS
Obliques · Forearms & Grip · Lats
Hanging Leg Raise
HOW TO DO IT
  1. 01Hang from a bar with a shoulder-width grip, arms straight.
  2. 02Set the shoulders down and brace the trunk to stop swinging.
  3. 03Keep the legs straight and raise them toward horizontal.
  4. 04Tilt the pelvis under at the top to fully engage the abs.
  5. 05Lower with control without letting the body swing.
COACHING CUES
  1. 01Kill the swing before you start.
  2. 02Curl the pelvis up at the top.
  3. 03Lower slowly, stay still.
COMMON MISTAKES
  1. 01Swinging the legs up with momentum — control it and curl the pelvis.
  2. 02Stopping at the hip flexors without engaging the abs — tilt the pelvis under at the top.
  3. 03Bending the knees to cheat — keep the legs straight, or regress to knee raises.

Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.

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