Hanging Leg Raise

How to Perform Hanging Leg Raise

1. 1Grip a pull-up bar with hands shoulder-width apart, palms facing away, and hang with arms fully extended and body relaxed.
2. 2Engage your core by pulling your belly button toward your spine, keeping legs straight together and slightly flexed at the knees if needed.
3. 3Inhale deeply, then exhale as you slowly raise your legs by flexing your hips, lifting until your thighs are parallel to the floor (or higher if possible).
4. 4Continue exhaling through the top position, squeezing your abs and avoiding momentum—hold briefly if advanced.
5. 5Inhale as you lower your legs in a controlled manner back to the starting position, keeping tension in your core.
6. 6Repeat for desired reps, maintaining a steady rhythm without swinging.
7. 7Key form tips: Keep your upper body stable—no kipping or swinging; control the descent to maximize eccentric work; avoid using hip flexors dominantly by initiating with abs; if grip fatigues, use straps. Common mistakes: arching lower back, bending knees excessively, or rushing the movement.

Muscles Worked

Equipment Required