arrow_backAll exercises
Hanging Leg Raise
PullIsolationBarre de tractionExpert
Muscles worked
Front
Abdominals
Instructions
- 1Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- 2Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- 3Go back slowly to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
About Hanging Leg Raise
Hanging from a pull-up bar, you raise straight legs to the front while curling the pelvis up. This demanding move heavily targets the lower abs while also taxing grip and core stability. It's reserved for advanced lifters who can control body swing.
check_circleBenefits
- check_circleIntense work on the lower rectus abdominis and pelvic curl
- check_circleBuilds grip and shoulder-girdle strength during the hang
- check_circleLarge range that develops both core strength and control
lightbulbExecution tips
- lightbulbTilt the pelvis upward rather than just lifting the thighs
- lightbulbControl the descent to keep the body from swinging
- lightbulbKeep the shoulders active and engaged, not fully relaxed
- lightbulbBend the knees if the straight-leg version is too hard
warningCommon mistakes
- warningSwinging and using momentum instead of ab strength
- warningRaising the legs without ever curling the pelvis
- warningLetting the shoulders go fully passive and stressing the joints
- warningEnding the set when grip fails before the abs do
helpFrequently asked questions
How do I start if it's too hard?expand_more
Begin with hanging knee raises, then gradually straighten the legs as you get stronger.
What if my grip gives out before my abs?expand_more
Use lifting straps or elbow supports so your forearms stop being the limiting factor.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.