Hanging Leg Raises
Hang from a bar with arms straight and shoulders active. Raise your straight legs to hip height or higher by bracing the abs and curling the pelvis slightly, then lower under control without swinging. Keep the motion smooth rather than using momentum.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Hang from a pull-up bar with arms straight and shoulders pulled down and back.
- Press the legs together and brace the core.
- Raise the straight legs together until the hips are at least at hip height.
- Curl the pelvis slightly upward at the top to fully shorten the abs.
- Lower under control until the legs hang from the hips, not from the lower back.
- Stop the set when the legs start swinging.
Watch for
- Letting momentum carry the legs up.
- Losing active shoulder support on the bar.
- Bending the knees to shorten the lever.
Breathing
Exhale as you raise the legs, inhale as you lower.
Tip
If straight legs swing the body, bend the knees slightly until the core can hold the line. Lever length grows with strength.
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