Hanging Leg Raise
Bodyweight core exercise performed on a pull-up bar that targets the abs and hip flexors to build core strength; commonly scaled by bending the knees.
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, and shoulders depressed.
- Engage your core and posteriorly tilt your pelvis.
- Raise your legs straight up until parallel to the floor.
- Pause briefly at the top to maximize contraction.
- Lower your legs slowly to the starting position.
- Maintain stability and avoid swinging throughout the movement.
Coaching Tips
Form Cues
- Ribs down
- Crush the bar
- No swinging
- Tilt pelvis back
Breathing
Exhale as you raise your legs; inhale as you lower them.
Tempo
3-1-1
Range of Motion
From a full hang with legs vertical to legs parallel with the floor or higher.
Safety
Safety Notes
- Ensure the bar is stable and secure
- Stop if you feel sharp pain in the lower back
- Maintain a secure grip to prevent slipping
Spotting
Not recommended; perform on the floor if unable to maintain grip or form.
Common Mistakes
- Using momentum to swing legs up
- Arching the lower back
- Bending knees excessively
- Shrugging shoulders near ears
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 Straight Leg Raise, Suspended Leg Raise, Bar Leg Raise
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