Hanging Leg Raise

Starting position

1. Grab the pull-up bar with an overhand grip slightly wider than shoulders and hang with straight arms.
2. Engage your shoulders a little — pull them down away from your ears instead of hanging limp.
3. Keep your legs straight and together, toes lightly pointed.
4. Stop any swinging: your body should hang still before the first rep.

Execution

1. Exhale and raise your straight legs forward and up until they are parallel to the floor or slightly higher.
2. At the top, tilt your pelvis slightly forward and up — this makes the abs work, not just the hip flexors.
3. Pause for a split second.
4. Inhale and lower your legs slowly without letting your body swing.
5. Start each new rep only from a still hang.

Common mistakes

• Swinging and kicking — momentum does the job and the abs get little work.
• Dropping the legs — you lose half the benefit and start to swing.
• Bending the knees as the set goes on — quietly makes the exercise easier.
• Fully relaxed shoulders — puts extra stress on the shoulder joints.

Beginner tips

• If you can't raise straight legs with control, start with hanging knee raises.
• Use lifting straps if your grip gives out before your abs.
• 6–8 clean reps beat 15 swinging ones.

Alternatives

• Hanging Knee Raise — an easier version
• Lying Leg Raise on Flat Bench — no hanging, no grip demand
• Lying Leg Raise on Incline Bench — difficulty is easy to adjust with the angle