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Abs
Hanging Leg Raise
A hanging straight-leg raise loading the abdominals and hip flexors while grip and shoulder stabilizers support the body.
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Target
Abs
Category
Upper body · Isolation
Difficulty
Advanced
Sets
3
Reps
6-12
Execution
How to perform
1. Hang from a secure bar with a comfortable grip and actively stabilize your shoulders.
2. Brace your abdomen, bring your ribs down and keep your legs together with only a slight knee bend.
3. Raise your legs toward hip height with a controlled pelvic curl, avoiding momentum or excessive lower-back arching.
4. Lower slowly and settle any swing before the next repetition; stop before grip or shoulder control is lost.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Hang from a secure bar with a comfortable grip and actively stabilize your shoulders
- 2Brace your abdomen, bring your ribs down and keep your legs together with only a slight knee bend
- 3Keep each repetition controlled and maintain tension through Abs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Abs to force extra repetitions.