Abs · Pull-up bar
Hanging Straight Leg Raise
The hanging straight leg raise is an advanced core movement that heavily targets the rectus abdominis and hip flexors while challenging your grip strength. It is best suited for intermediate to advanced lifters and serves as a premier exercise near the end of a session or within a dedicated core routine.
- Muscles
- Abs
- Equipment
- Pull-up bar
- Type
- Strength
- Animation
- Men and women
How to do it
- Hang from a pull-up bar with your arms fully extended.
- Keep your legs straight and together.
- Engage your core and avoid swinging.
- Raise your legs up until they're parallel to the floor or higher.
- Slowly lower your legs back to the starting position with control.
Common mistakes
- Swinging the torso to build momentum removes continuous tension from the abs and strains the shoulders.
- Failing to tuck the pelvis upward keeps the spine arched, shifting the workload almost entirely to the hip flexors.
- Dropping the legs rapidly during the descent eliminates the eccentric phase and creates an abrupt pull on the lumbar spine.
- Bending the knees on the way up shortens the lever arm, which usually signals tight hamstrings or core fatigue.
Tips
- Focus on rolling the pelvis upward toward your chest at the top of the movement rather than just raising your thighs.
- Engage your lats by actively pulling down on the bar to lock your torso in place and eliminate swinging.
- Use lifting straps if your grip gives out before your abdominals reach fatigue.
Sets and reps
Perform 3 to 4 sets of 8 to 15 controlled repetitions with 60 to 90 seconds of rest between sets for strength and muscle development. If training for muscular endurance, increase the volume to 15 to 20 reps per set.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the hanging straight leg raise safe for the lower back?
It is safe when core control is maintained, but if you experience lower back pain, stop immediately and consult a healthcare professional. Discomfort often occurs when the abdominal wall fails to prevent excessive lumbar arching.
What is the best alternative if hamstring flexibility is a limitation?
Hanging knee raises or captain's chair knee raises are effective regressions that decrease hamstring demand while working the same core musculature. Once strength and flexibility improve, transition back to straight legs.
