Hanging leg raise
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Forearms, Obliques
- Hang from a pull-up bar with an overhand, shoulder-width grip. Keep your arms and legs fully extended.
- Without swinging, use your abs to raise your legs until they are parallel to the floor, keeping them as straight as possible.
- Slowly lower your legs with control back to the starting position.
Tips
- Before lifting your legs, pull your pelvis into a slight posterior tilt by drawing your lower abs inward, which prevents your lower back from arching as the movement begins.
- Lower your legs at a controlled pace that matches the effort used to raise them, keeping the movement smooth throughout the descent.
- Grip the bar firmly with both hands and keep your shoulders pulled down away from your ears to maintain a stable hang throughout the set.
Common mistakes
- Swinging the hips and torso backward at the start of the lift to generate momentum, rather than initiating the movement with the abs.
- Bending the knees significantly as the legs rise, shortening the lever and reducing the range of motion the abs work through.
- Letting the legs drop quickly on the way down rather than lowering them with control, so the descent becomes uncontrolled.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
