Core

Hanging Leg Raise

Hanging from a bar, you raise your straight legs: one of the most demanding ab exercises.

Also known as: hanging leg raises, bar leg raise

Level: Intermediate
Equipment: Pull-Up Bar
Type: Isolation

Movement

Muscles worked

Hanging Leg Raise muscle map: hip flexors, abs and obliques highlighted on the front and back of the body

How to do it

Hang from a bar with your hands shoulder-width apart and your shoulders engaged.
Bring your legs together and brace your abs to avoid swinging.
Raise your straight legs to horizontal or higher, tilting your pelvis slightly.
Lower slowly without swinging.

Form cues

Finish by curling your pelvis, not just lifting your legs.
Lower slowly to kill the swing.
Bend your knees if straight legs are too hard.

Common mistakes

Swinging up: momentum does the work.
Lifting your legs without curling your pelvis: only your hip flexors work.
Dropping your legs: control the descent.

Sets and reps

3 sets of 6-15 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from hanging leg raises.

Hanging knee raise
The easier version to start with.
Pull-Up Bar · Beginner
How to do it
1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Engage your core and raise your knees toward your chest.
3. Hold briefly at the top.
4. Lower your legs slowly back to the starting position.
Primary
Hip Flexors, Abs
Secondary
Forearm Flexors, Obliques
Captain's chair knee raise
Forearms supported: no grip issues.
Bodyweight · Beginner
How to do it
1. Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.
2. Let your legs hang straight down.
3. Engage your core and raise your knees toward your chest.
4. Hold briefly at the top, then lower slowly to the starting position.
Primary
Hip Flexors, Abs
Secondary
Obliques, Deep Core
Captain's chair leg raise
Straight legs with forearm support.
Bodyweight · Intermediate
How to do it
1. Position yourself in the captain's chair with your back flat against the pad and forearms on the armrests.
2. Let your legs hang straight down.
3. Keeping your legs straight, raise them until parallel with the floor or higher.
4. Hold briefly at the top, then lower slowly.
Primary
Hip Flexors, Abs
Secondary
Obliques, Deep Core
Toes-to-bar
Bring your feet all the way to the bar: very advanced.
Pull-Up Bar · Intermediate
How to do it
1. Hang from a pull-up bar with an overhand grip, arms fully extended and body still.
2. Engage your lats and core to prevent swinging.
3. Raise your legs with straight knees, reaching your toes up toward the bar.
4. Touch the bar with your toes, then lower your legs under control.
Primary
Hip Flexors, Abs
Secondary
Forearm Flexors, Lats, Obliques
Hanging pike
Straight legs raised until your body forms a V.
Pull-Up Bar · Advanced
How to do it
1. Hang from a pull-up bar with a shoulder-width overhand grip.
2. Engage the lats and brace the core to create a hollow body.
3. Keeping the legs perfectly straight, lift them in a smooth arc up to the bar.
4. Aim to touch the toes to the bar between the hands.
5. Lower the legs slowly back to the hanging position and repeat.
Primary
Abs
Secondary
Forearm Flexors, Hip Flexors, Lats