Hanging Straight Leg Raise, Male demonstration, Start Start
Hanging Straight Leg Raise, Male demonstration, Finish Finish
Fitnesskar

Hanging Straight Leg Raise

Lower abs Pull-up bar Gym-based

Hang from a pull-up bar with your arms extended and legs straight. Engage your core and slowly raise your legs until they are parallel to the ground, then lower them back down with control. Avoid swinging and keep your body stable throughout the movement.

Target muscles
Lower abs
Also works
Upper abs, Obliques, Hip Flexors
Equipment
Pull-up bar
Training style
Gym-based, Calisthenics
Logged as
Reps
Popularity
85 of 100
خواندن به فارسی: زیر شکم آویزان

Hanging Straight Leg Raise: how to do it

  1. Begin by hanging from a pull-up bar with an overhand grip, keeping your arms fully extended and your body straight.
  2. Engage your core muscles and keep your legs straight throughout the movement.
  3. Slowly lift your legs upward until they are parallel to the ground, forming a 90-degree angle with your torso.
  4. Pause briefly at the top of the movement, ensuring your core remains tight and your body is stable.
  5. Lower your legs back down to the starting position in a controlled manner, avoiding any swinging or momentum.
  6. Repeat for the desired number of repetitions.

Common mistakes

Common mistakes include swinging the legs, arching the lower back, and using momentum instead of controlled movement. To avoid these, engage your core throughout the lift, keep your body stable, and perform the exercise slowly.

Alternatives

More Lower abs exercises
Hanging Leg Raise
Hanging Leg Raise
Lower abs Pull-up bar
Hanging Leg Hip Raise
Hanging Leg Hip Raise
Lower abs Pull-up bar
Weighted Hanging Leg Hip Raise
Weighted Hanging Leg Hip Raise
Lower abs Pull-up bar
Smith Machine Hip Raise
Smith Machine Hip Raise
Lower abs Barbell
Vertical Leg Raise (on parallel bars)
Vertical Leg Raise (on parallel bars)
Lower abs Machine
Lying Leg Raise
Lying Leg Raise
Lower abs Bodyweight

Questions about Hanging Straight Leg Raise

What muscles do Hanging Straight Leg Raises target?
The Hanging Straight Leg Raise primarily works your lower abs, with secondary activation of the upper abs, obliques, and hip flexors. It’s an effective bodyweight exercise for building core strength and improving overall stability.
What equipment do I need for Hanging Straight Leg Raises?
You’ll need a sturdy pull-up bar or similar overhead support to perform Hanging Straight Leg Raises. If you don’t have access to a bar, you can try lying leg raises or using gymnastic rings as an alternative.
Is the Hanging Straight Leg Raise suitable for beginners?
This exercise can be challenging for beginners due to the need for core strength and grip endurance. Beginners can start with bent-knee raises or perform the movement with partial range of motion to build up strength before progressing.
What are common mistakes when doing Hanging Straight Leg Raises?
Common mistakes include swinging the legs, arching the lower back, and using momentum instead of controlled movement. To avoid these, engage your core throughout the lift, keep your body stable, and perform the exercise slowly.
How many sets and reps should I do for Hanging Straight Leg Raises?
For strength and muscle endurance, aim for 3–4 sets of 8–12 controlled reps. Adjust the volume based on your fitness level, focusing on quality form over quantity.
Are there any safety tips for Hanging Straight Leg Raises?
Always ensure the bar is secure and can support your weight. Maintain a strong grip, avoid jerking movements, and stop immediately if you feel strain in your lower back or shoulders.
What variations can I try to make Hanging Straight Leg Raises easier or harder?
To make them easier, perform knee raises or use assistance bands. For more difficulty, add ankle weights, pause at the top of the lift, or progress to toes-to-bar for increased range of motion.