Hanging Leg Raise

Technique

Hang from a pull-up bar with a shoulder-width grip. Keep your legs straight or slightly bent and raise them until your hips are at 90°. Avoid swinging by controlling the movement with your core. Lower your legs back down slowly.

Steps

1. Grip the pull-up bar at shoulder width and hang with your arms extended
2. Brace your core and steady your body
3. Raise your legs while keeping them straight or slightly bent
4. Stop when your hips reach about 90 degrees
5. Lower your legs slowly to the starting position

Common mistakes

• Swinging the torso to generate momentum
• Arching the lower back during the raise
• Bending the knees excessively to shorten the lever
• Dropping the legs quickly on the descent

Variations

• Bent-knee hanging leg raise
• Hanging knee raise
• Toes-to-bar leg raise
• Captain's chair leg raise

FAQ