What is One Arm Hanging Leg Raise?

The One Arm Hanging Leg Raise is a hard calisthenics move where you hang from a pull-up bar with one hand and raise your legs to the bar. It primarily targets the core, plus shoulders, forearm grip and upper back, requiring strong grip and shoulder stability.

How to Do One Arm Hanging Leg Raise

  1. Secure grip: Grip the pull-up bar with one hand using an overhand hold; use chalk or straps if needed and keep a slight bend in the elbow for joint safety.
  2. Set starting position: Hang with feet together, shoulders packed (scapula engaged) and hips neutral. Maintain tension through the body before initiating movement.
  3. Brace core: Take a deep breath and brace your abs, pulling the ribs down and performing a slight posterior pelvic tilt to protect the lumbar spine.
  4. Initiate leg raise: Using slow, controlled hip flexion and core drive, lift your legs together toward the bar while avoiding momentum or excessive swinging.
  5. Controlled descent: Lower your legs slowly back to the starting hang, resisting gravity for 2–3 seconds to maintain tension and protect the shoulders and lower back.
  6. Recover and repeat: Rest between reps to maintain grip and shoulder stability. Progress with fewer reps, assisted variations, or negatives before increasing volume.

Muscle Groups

Core, Shoulders, Forearm, Back

Description

Hang down from a pull-up bar with only one hand.

Place feet together and raise your feet up to the bar.

Lower feet back down to starting position.

Movement Group

Core

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the One Arm Hanging Leg Raise?

This exercise builds intense core strength, improves anti-rotation stability, and develops grip and shoulder endurance. It also enhances upper-back engagement and functional body control for advanced calisthenics movements.

What common mistakes should I avoid when doing this exercise?

Avoid swinging, bending the knees, using hip momentum, and letting the shoulders collapse. Keep scapula packed, legs together, and perform slow controlled reps to reduce injury risk.

How can I progress or regress this movement safely?

Regress with two-arm hanging leg raises, hanging knee raises, L-holds, or band-assisted reps. Progress by adding negatives, increasing range of motion, or working toward single-arm holds and strict reps.