Strength Training · Bodybuilding · Functional Fitness · Calisthenics · Gymnastics
Hanging Leg Raise
The hanging leg raise trains your abs and hip flexors by lifting mostly straight legs from a pull-up bar while keeping your torso steady.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min
How to do it
- Grasp the bar with an overhand grip about shoulder-width apart, using a stable step if needed.
- Lift your feet clear of the support into a still hang.
- Extend your legs below you with a slight bend in your knees.
- Raise your legs forward until your thighs are roughly parallel to the floor.
- Curl your pelvis upward to bring your feet slightly higher.
- Lower your legs back to the starting hang.
Form cues
- Keep your shoulders away from your ears.
- Exhale as your legs rise.
- Keep your thighs together.
Common mistakes
- Swinging for momentumPause between repetitions until you are still rather than kicking into the next raise.
- Pulling up with your armsKeep your elbows straight so the movement comes from your hips and pelvis.
- Arching your lower backBend your knees more to reduce the effort needed to control your pelvis.
Safety
A slipping grip can cause a fall, especially as fatigue builds. Uncontrolled lowering can strain your shoulders or lower back.
- Check that the bar is secure and your hands are dry.
- Keep the area beneath you clear.
- Lower under control instead of letting your legs drop.
- Step onto a stable support to dismount before your grip gives out.
If hanging causes shoulder pain or you have ongoing back symptoms, choose a supported knee raise or get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
If you cannot complete six controlled repetitions, start with a bent-knee variation.