Pull-Up Bar Hanging Leg Raise
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
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Lats
4/10Teres Major
Forearms
4/10Flexors
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.
- Brace your core tightly to prevent swinging or arching of the lower back.
- Keeping your legs straight, slowly raise them directly in front of you.
- Continue lifting until your legs are parallel to the floor (90 degrees) or slightly higher.
- Briefly pause at the peak contraction before initiating the descent.
- Lower your legs slowly and under control back to the starting position.
- 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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