Hanging Leg Raise
Bodyweight core exercise performed hanging from a pull-up bar that targets lower abs and hip flexors to build strength and stability; advanced for controlled leg lifts without swinging.
About Exercise
Equipment
Pull-up Bar
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Forearms, Lats
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
7/10External Obliques, Internal Obliques
Forearms
5/10Flexors
Lats
4/10Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, arms fully extended, shoulders depressed, and core braced in a hollow body position.
- Engage core and tilt pelvis posteriorly to initiate lift.
- Raise straight legs toward torso while keeping them together and controlled.
- Bring legs to parallel with floor or higher if possible, forming an L-shape.
- Pause briefly at top to maximize contraction.
- Slowly lower legs back to start with control, resisting gravity.
- Maintain upper body stability without swinging.
Coaching Tips
Form Cues
- Hollow body position
- Tilt pelvis back
- Legs straight and together
- No momentum
- Shoulders down
Breathing
Exhale during the ascent and brace core; inhale during controlled descent.
Tempo
3-1-2
Range of Motion
From legs hanging vertically below body to parallel with floor or thighs touching torso if flexibility allows, with full spinal flexion at top.
Safety
Safety Notes
- Use stable pull-up bar rated for body weight
- Avoid if lower back pain or recent abdominal surgery
- Stop if shoulder or grip discomfort arises
- Consult doctor for pregnancy or diastasis recti
Spotting
No spotter needed; use ab straps for grip relief if fatigued, or perform negatives from assisted position.
Common Mistakes
- Swinging legs for momentum
- Arching lower back
- Gripping too tightly causing early fatigue
- Incomplete range dropping legs quickly
When to Avoid
- Acute lower back pain
- Recent abdominal surgery
- Shoulder impingement
- Pregnancy
- Diastasis recti
Flexibility Needed
- Adequate hip flexor flexibility
- Shoulder depression and lat engagement
- Hamstring flexibility for straight legs
Build Up First
- Basic grip strength
- Core bracing proficiency
- Familiarity with hanging position
Also known as
Hanging Leg Raise, Suspended Leg Raise, Hanging Straight Leg Raise
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