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🎯 Core Advanced

Hanging Leg Raise

An advanced core exercise that targets the lower abs and hip flexors while hanging from a bar.

Muscle Groups

Lower Abs Hip Flexors Obliques Grip

Equipment Needed

Pull-Up Bar

The hanging leg raise is one of the most challenging and effective exercises for developing the lower abdominals. It also builds grip strength and hip flexor endurance.

How to Perform

  1. Setup: Hang from a pull-up bar with an overhand grip, arms fully extended. Your body should be in a straight line.

  2. Brace: Engage your core and avoid swinging. Keep your legs straight or with a slight bend.

  3. Raise: Lift your legs by flexing at the hips, keeping them as straight as possible. Raise until your legs are parallel to the ground (or higher for more difficulty).

  4. Hold: Pause briefly at the top, squeezing your abs.

  5. Lower: Slowly lower your legs back to the starting position with control, resisting the urge to swing.

Tips

  • Avoid swinging or using momentum
  • Keep your core engaged throughout
  • Start with bent knees if straight legs are too difficult
  • Focus on lifting with your abs, not hip flexors alone

Variations

  • Knee Raise: Easier version with bent knees
  • Toes-to-Bar: Touch your toes to the bar for full range
  • Windshield Wipers: Rotate legs side to side at the top
  • Captain’s Chair Leg Raise: Using dip station with back support

Common Mistakes

  • Swinging to generate momentum
  • Using only hip flexors instead of engaging abs
  • Not controlling the lowering phase
  • Holding breath instead of breathing properly