bodyweight·accessory
Hanging Leg Raise
abscorehip-flexorsforearms
How to
The technique.
- 01
Hang from a pull-up bar with an overhand or neutral grip, arms fully extended.
- 02
Keep your core braced and avoid swinging your body.
- 03
Lift your legs upwards by contracting your abs, keeping them straight or slightly bent.
- 04
Aim to bring your feet towards the bar or as high as comfortably possible.
- 05
Slowly lower your legs back to the starting position with control.
Common mistakes
What goes wrong.
- ×Swinging the body to generate momentum, reducing ab engagement.
- ×Arching the lower back, rather than maintaining a neutral spine.
- ×Not achieving a full range of motion, stopping short of full leg lift.
- ×Using only hip flexors, neglecting abdominal contraction.
- ×Losing grip strength and falling off the bar.
Build a program around this
Your program.
Your body.
Your weights.
A 60-second quiz and we’ll generate a periodized program featuring Hanging Leg Raise — plus everything that complements it.
Take the 60-second quizRelated exercises