Hanging Leg Raise

oec:hanging-leg-raise

A challenging bodyweight core exercise performed from an overhead bar, raising straight legs by flexing the hips and curling the pelvis.

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Also called: Hanging Straight Leg Raise, Straight Leg Hanging Raise, Hanging Leg Raises, Leg raises pull up bar

How to do it

Grasp a pull-up bar with an overhand, shoulder-width grip.
Hang with your arms fully extended and shoulders actively engaged away from your ears.
Zip your legs together and point your toes slightly forward to create baseline tension.

Without swinging, contract your abdominals and hip flexors to raise your extended legs forward and up.
Continue raising your legs until they are at least parallel to the floor, rolling your pelvis upward toward your chest to engage the lower abs fully.
Pause momentarily at the top of the movement with your core braced.
Lower your legs back down under strict control, resisting momentum until returning to the dead-hang start position.

Inhale before initiating the movement, exhale forcefully as your legs reach the top, and inhale on the controlled descent.

Swinging the torso and using momentum to kick the legs upward.: Reset to a dead hang on each repetition and perform the concentric phase smoothly without kipping.
Only flexing the hips without tilting the pelvis.: Ensure your pelvis rolls upward and curls toward your ribcage at the top of the repetition to target the abdominals rather than purely hip flexors.
Passive, disengaged shoulders causing excessive shoulder distraction.: Depress your scapulae slightly and keep active tension through your lats and upper back throughout the set.

Ensure grip and pull-up bar are dry to avoid slipping.
Regress to hanging knee raises if you cannot lift straight legs without lower back strain or severe swinging.

This record: CC-BY-SA-4.0.