Smart Workout Diary

Hanging Leg Raise

The hanging leg raise is a bodyweight abdominal exercise performed while suspended from a pull-up bar. It primarily trains the abs, especially the lower abdominal region, while the hip flexors assist and the upper body maintains a stable hang. It supports core strength, trunk control, and hanging grip endurance.

Demonstration

Hanging Leg Raise — demonstration 1
Hanging Leg Raise — demonstration 2

Instructions

  1. Set up: Stand beneath a secure pull-up bar and grasp it with an overhand grip about shoulder width apart.
  2. Hang tall: Lift your feet clear of the floor, straighten your arms, and create a stable hang with your shoulders active rather than shrugged up.
  3. Brace: Tighten your abdominals, keep your legs together and straight, and minimize swinging before each repetition.
  4. Raise your legs: Exhale as you lift both straight legs in front of you using controlled hip flexion, keeping your torso as still as possible.
  5. Lower with control: Inhale and slowly return your legs to the starting hang without swinging or dropping them. Stop if you cannot maintain control.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Intermediate

Technique tips

  1. Avoid momentum: Start each repetition from a quiet hang; swinging shifts work away from the abs and reduces control.
  2. Keep the ribs down: Brace the abs and avoid excessive arching of the lower back as the legs rise.
  3. Use a manageable range: Raise only as high as you can without bending the knees or losing a stable hang.
  4. Progress gradually: If straight legs are too difficult, build hanging and core control before attempting higher or more repetitions.
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