Abs · Pull-up bar
Vertical Leg Raise
The vertical leg raise is an advanced bodyweight exercise performed while hanging from a pull-up bar. It targets the rectus abdominis and hip flexors, fitting well into the middle or end of a strength training session.
- Muscles
- Abs
- Equipment
- Pull-up bar
- Type
- Strength
- Animation
- Men
How to do it
- Hang from a pull-up bar with your arms bent, resting your elbows on elbow supports if available.
- Grip the bar or the elbow support handles for stability.
- Your body should hang freely with your legs straight down.
- Inhale and engage your core. Exhale as you raise your legs in front of you, keeping them straight.
- Lift your legs until they are parallel to the ground or as high as comfortably possible.
- Focus on using your abdominal muscles to lift your legs.
- Avoid swinging or using momentum.
- Slowly lower your legs back to the starting position, controlling the movement.
Common mistakes
- Swinging the body to create momentum takes tension away from the abdominal muscles.
- Lifting only the legs without curling the pelvis forward turns the movement into a pure hip flexor exercise.
- Dropping the legs quickly on the eccentric phase eliminates muscle tension and strains the lower back.
- Hanging passively with loose shoulders places excessive stress on the shoulder joints and reduces torso stability.
Tips
- Focus on driving your pelvis toward your chest at the top of the movement to achieve full abdominal contraction.
- Bend your knees slightly or perform knee raises first if your hamstrings feel too tight or your hip flexors overpower your abs.
- Engage your lats to pull your shoulders down and keep your torso still throughout each rep.
Sets and reps
Perform 3 to 4 sets of 8 to 15 controlled repetitions, resting 60 to 90 seconds between sets to manage grip and core fatigue.
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
What can you do if your grip gives out before your abs tire?
You can use lifting straps on the bar or switch to a captain's chair station where your forearms are supported.
Is the vertical leg raise safe for the lower back?
It is safe when core stability is maintained, but if you feel lower back pinching or pain, stop the exercise and consult a specialist.
