HANGING LEG RAISE
Core Strength and Control
Primary Muscles
Exercise Description
Hang from a bar with straight arms, engage your core, and lift your legs until they are parallel to the ground while keeping them straight. Lower with control and avoid swinging.
How To Perform
Grip a pull-up bar with hands slightly wider than shoulder-width. Let your body hang with arms straight and shoulders active (packed).
Brace your core and keep legs together with toes pointed slightly forward.
Without swinging, raise your straight legs until they reach at least parallel to the ground. Pause briefly while maintaining a neutral pelvis.
Lower your legs slowly under control back to the starting position, resisting momentum throughout.
If needed, start with bent-knee raises to build strength and progress to straight-leg raises.
Expert Tips
Minimize momentum - Perform each rep with a controlled tempo to keep tension on the abs rather than swinging.
Secure your grip - Use chalk or straps if necessary and maintain active shoulders to stay stable.
Adjust difficulty - Use a captain’s chair or bend the knees to make the movement more accessible.
Breathe with the rep - Exhale as you raise the legs; inhale as you lower to reinforce core bracing.
Common Mistakes
Swinging the legs - Using momentum reduces core engagement and increases injury risk.
Overarching the lower back - Keep ribs down and pelvis neutral to target the abs effectively.
Loose shoulder position - Pack the shoulders to stabilize the torso and protect the shoulders.
Info – Hanging Leg Raise
The hanging leg raise is excellent for core strength and control. Avoid swinging and keep each rep deliberate to maximize abdominal engagement. Beginners can start with bent knees or use a captain’s chair. Ensure a solid grip and active shoulders. Exhale on the way up and inhale on the way down. Advanced lifters can add ankle weights or raise legs above parallel for increased difficulty.
Equipment Required
Pull-up bar, captain’s chair.