A bodyweight core exercise performed hanging from a pull-up bar, lifting straight legs to target the rectus abdominis and hip flexors. Used to build core strength and endurance.
Body Weight, Pull-up Bar
4/5 • Intermediate
Abs, Hip Flexors
Obliques, Lats, Forearms
7
No
No
No
Medium
Low
Rectus Abdominis
Iliopsoas
External Obliques, Internal Obliques
Teres Major
Flexors
8-15 reps
60-90 seconds • Rest longer if grip strength is limiting core performance.
Hang from a pull-up bar using an overhand grip, hands slightly wider than shoulder-width. Keep your arms straight and body fully extended; ensure a stable, motionless starting position.
Inhale deeply during the hanging phase; exhale forcibly as you lift your legs, bracing the core throughout the movement.
2-1-1
Begin with legs fully extended towards the floor. Lift the straight legs until the hips reach 90 degrees of flexion, parallel to the ground.
Not recommended; focus on controlling the tempo and mastering the movement. Spotting is unsafe in this hanging position.
Hanging Pike, Hanging Straight Leg Raise, Leg Raise on Pull-Up Bar
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