Hanging Leg Raise
A hanging exercise that raises straight legs to at least hip height from a dead hang. It strongly trains the rectus abdominis and hip flexors.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Forearm Flexors
- Lats (Latissimus Dorsi)
- Sets
- 3
- Reps
- 6–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a pull-up bar with an overhand, shoulder-width grip, shoulders engaged and legs straight together.
Brace your abs and stop any swing.
Raise your straight legs in front of you to hip height or higher, tilting the pelvis up at the top.
Pause briefly at the top.
Lower your legs slowly to the dead hang without swinging.
Breathing: Exhale as you raise the legs, inhale as you lower.
Coaching tips
Legs straight and together
Tilt the pelvis at the top
Kill the swing
Common mistakes
Swinging to lift the legs
Bending the knees to cheat
Arching the lower back at the bottom
Safety notes
Master hanging knee raises first and lower slowly to avoid swinging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.