Pull-Up Bar Hanging Leg Raise

Intermediate
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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.

About Exercise

Equipment

Body Weight, Pull-up Bar

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Abs, Hip Flexors

Secondary Muscles

Obliques, Lats, Forearms

Popularity Score

7

Goals

Strength
Stability
Hypertrophy
Endurance

Training Style

Calisthenics
Functional Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

Abs

10/10

Rectus Abdominis

Hip Flexors

9/10

Iliopsoas

Obliques

5/10

External Obliques, Internal Obliques

Lats

4/10

Teres Major

Forearms

4/10

Flexors

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-90 seconds • Rest longer if grip strength is limiting core performance.

How to Perform

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.

  1. Brace your core tightly to prevent swinging or arching of the lower back.
  2. Keeping your legs straight, slowly raise them directly in front of you.
  3. Continue lifting until your legs are parallel to the floor (90 degrees) or slightly higher.
  4. Briefly pause at the peak contraction before initiating the descent.
  5. Lower your legs slowly and under control back to the starting position.
  6. Avoid swinging the body during the movement.

Coaching Tips

Form Cues

  • Control the swing.
  • Straight legs.
  • Ribs down.
  • Tuck the tailbone.

Breathing

Inhale deeply during the hanging phase; exhale forcibly as you lift your legs, bracing the core throughout the movement.

Tempo

2-1-1

Range of Motion

Begin with legs fully extended towards the floor. Lift the straight legs until the hips reach 90 degrees of flexion, parallel to the ground.

Safety

Safety Notes

  • Stop immediately if experiencing shoulder or wrist pain.
  • Ensure a secure grip on the bar before starting.
  • Avoid if recovering from acute low back injury.

Spotting

Not recommended; focus on controlling the tempo and mastering the movement. Spotting is unsafe in this hanging position.

Common Mistakes

  • Using momentum to swing the legs up.
  • Failing to achieve full hip flexion.
  • Relaxing core bracing during descent.
  • Excessive arching in the lower back.

When to Avoid

  • Severe grip weakness
  • Acute shoulder injuries
  • Significant low back pain
  • Wrist tendonitis

Flexibility Needed

  • Good passive shoulder flexion/overhead mobility for hanging

Build Up First

  • Competency in dead hangs
  • Basic core bracing competency (e.g., plank)

Also known as

Hanging Pike, Hanging Straight Leg Raise, Leg Raise on Pull-Up Bar

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