Also known as: leg raise pull-up combo, hanging leg raise pullup, leg raise to pullup, pullup with leg raise, leg raise pullup

What is Leg raise + pull up?

Leg raise + pull up is a combined calisthenics move where you hang from a bar, lift legs to parallel, then perform a pull-up. It primarily targets the core, biceps and upper back and is a medium-difficulty exercise for building coordinated pulling strength and core control.

How to Do Leg raise + pull up

  1. Secure grip: Hang from a pull-up bar with a shoulder-width overhand grip, shoulders packed, legs straight and feet together to minimize swing.
  2. Brace core: Inhale then brace your core and engage lats, tilting the pelvis slightly to keep the lower back neutral before initiating movement.
  3. Raise legs: Slowly lift straight legs to hip-parallel, leading with the hips and avoiding momentum or knee bend to protect the spine.
  4. Perform pull-up: From the raised-leg position, pull your chest toward the bar by retracting shoulder blades and driving elbows down until chest meets the bar.
  5. Controlled lowering: Lower under control: first extend arms while lowering chest away from the bar, then lower legs back to the hang without dropping.
  6. Breathe and reset: Exhale on the pull and inhale on the descent; reset scapula and core between reps to maintain form and reduce fatigue.

Muscle Groups

Biceps, Core, Back

Description

Perform Leg Raise + Pull-Up, combining two effective calisthenics exercises into one dynamic movement. Hang from a pull-up bar and raise your legs to parallel. Then, perform a pull-up, bringing your chest to the bar. Lower down with control to complete one repetition. This exercise targets the core, arms, and back simultaneously, enhancing overall strength and coordination.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the leg raise + pull up?

Combining a leg raise with a pull-up trains core, biceps, and back simultaneously while improving grip, scapular control, and movement coordination. It saves time and transfers to dynamic pulling skills and athletic core stability.

What are common mistakes to avoid?

Common errors include using momentum, swinging legs, arching the lower back, poor scapular retraction, and incomplete range of motion. Fix these by slowing the movement, bracing the core, and focusing on controlled scapular engagement.

How can I progress or regress this exercise?

To regress, do hanging knee raises combined with band-assisted or negative pull-ups. To progress, add weight, perform toes-to-bar to chest-to-bar pull-ups, increase eccentric time, or add sets for greater strength and core demand.