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Hanging Leg Raise
intermediateCore · Lower abs, hip flexors · Pull-up bar
An advanced core movement that targets the lower abs through hip flexion.
How to do it
- Hang from a pull-up bar with a firm grip, legs extended.
- Brace your core and raise your legs until they're roughly parallel to the floor (or higher).
- Pause briefly at the top, focusing on the abs rather than swinging.
- Lower your legs under control back to the hang.
Coaching tips
- Curl your pelvis slightly under at the top for a stronger ab contraction.
- Keep the movement slow and controlled — momentum defeats the purpose.
- Bend your knees if straight-leg raises are too difficult at first.
Common mistakes
- Swinging the body to generate momentum instead of using the abs.
- Only lifting the legs a few inches (limited range of motion).
- Letting the shoulders shrug up toward the ears instead of staying packed.