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AdvancedCorePull-Up BarIsolation

Hanging Leg Raise

An advanced core exercise performed hanging from a pull-up bar, targeting the lower abs and hip flexors.

Hanging Leg Raise demonstration

Visual demonstration — Hanging Leg Raise

Muscles Worked

Lower Rectus Abdominis (Primary)Hip FlexorsObliques

Step-by-Step Instructions

  1. 1Hang from a pull-up bar with an overhand grip
  2. 2Keep your body straight and still
  3. 3Raise your legs together until they're parallel to the floor or higher
  4. 4Hold briefly at the top
  5. 5Lower your legs slowly to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-15
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest45-60 sec

Tips & Variations

  • Avoid swinging—initiate the movement from your core
  • Bend knees to make it easier if needed
  • Progress from knee raises to straight-leg raises

Common Mistakes to Avoid

  • Excessive swinging
  • Using momentum
  • Not controlling the descent

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