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Hanging Leg Raise

A challenging abdominal exercise that trains pelvic control while hanging from a bar.

AbsBodyweightHip flexion and trunk control
GoLightWeight mediahanging-leg-raise

Demonstration coming soon

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Primary

Rectus abdominisHip flexors

Secondary

ObliquesGripLats

Equipment

Bodyweight

Pattern

Hip flexion and trunk control

Setup

  1. 01Hang from a pull-up bar with a firm grip.
  2. 02Set shoulders down instead of relaxing completely.
  3. 03Brace and keep legs together.
  4. 04Start with the body quiet and still.

Execution

  1. 01Raise the legs by curling the pelvis upward.
  2. 02Lift knees or straight legs as high as control allows.
  3. 03Pause briefly without swinging.
  4. 04Lower slowly until the body is still again.

Checkpoints

  • -Pelvis moves instead of only the thighs.
  • -Swing is minimal.
  • -Shoulders stay active.
  • -Each rep starts from control, not momentum.

Common mistakes

  • -Kicking the legs up.
  • -Letting the body swing between reps.
  • -Using a range that the low back cannot control.
  • -Losing grip before the abs are trained.

Programming notes

  • -Start with hanging knee raises if straight legs are too difficult.
  • -Use 2 to 4 sets of 6 to 15 controlled reps.
  • -Avoid chasing reps after swing takes over.

Related exercises

Crunch

Bodyweight / Abs

Ab Wheel Rollout

Ab Wheel / Abs

Pull-Up

Bodyweight / Back

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