Also known as: leg raises, hanging knee raises, bar leg raises, hanging ab raise, toes to bar variation

What is Hanging Leg Raise?

The Hanging Leg Raise is a bodyweight core exercise performed from a pull-up bar that lifts the legs to hip level to target the core (abs and obliques), shoulders and forearms. It’s a medium-level move requiring grip strength and solid core control - progress gradually to avoid swinging or lower-back strain.

How to Do Hanging Leg Raise

  1. Establish grip: Grab the pull-up bar with hands about shoulder-width, using a comfortable grip; hang with shoulders depressed and lats engaged to protect the shoulders.
  2. Set hollow body: Slightly tuck your pelvis and brace your core into a hollow position before starting to prevent lumbar extension and reduce swinging.
  3. Initiate with core: Begin the movement by contracting the lower abs and hip flexors, lifting legs in a controlled motion rather than swinging from momentum.
  4. Raise to parallel: Lift your straight or slightly bent legs until they reach hip-parallel or an L-sit, exhaling on the ascent and squeezing your core at the top.
  5. Pause and control: Hold a brief pause at the top to maximize tension, then slowly lower legs with control, maintaining shoulder and lat engagement throughout the descent.
  6. Reset and repeat: Avoid arching the back at the bottom; reset your hollow position each rep and use controlled reps to protect the lower back and shoulders.

Muscle Groups

Core, Shoulders, Forearm

Description

With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a hollow position. (Shoulders depressed, Core and Lats engaged)

Raise your legs to parallel by bracing your core. Exhale on the way up. Squeeze your legs together, and keep your arms straight.

Engage your lats to restrict upper body movement. Squeeze at the top, in a L sit position and slowly control back down.
Repeat for repetitions.

Keep the arms straight, limit movement from your upper body. Don’t arch your back at the bottom, keep tension on your core throughout.
Movement Group: Core
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of hanging leg raises?

Hanging leg raises strengthen the rectus abdominis, obliques, hip flexors, and improve grip and shoulder stability. They enhance core control, posture, and carryover to other pulling and gymnastic movements.

What common mistakes should I avoid when doing hanging leg raises?

Common mistakes include using momentum to swing the legs, arching the lower back, bending the arms, and poor shoulder engagement. Focus on a hollow position, slow tempo, and active lats to avoid these errors.

How can I progress or regress hanging leg raises?

Regress with hanging knee raises or supported L-holds; progress to straight-leg lifts, toes-to-bar, or weighted leg raises. Increase range, reps, or add slow eccentric control to advance safely.