Hanging Straight Leg Raise
Strengthen your hip flexors and core with hanging straight leg raises. This challenging exercise builds lower abdominal strength and hip mobility.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Hanging Straight Leg Raise
Description
A core exercise where you hang from a bar and raise your legs straight out in front of you.
Save Hanging Straight Leg Raise to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Hanging Straight Leg Raise
- 01Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Ensure your body is fully extended with straight arms and legs.
- 02Setup
Engage your core to stabilize your torso and prevent swinging. Your gaze should be forward, and shoulders packed down away from your ears.
- 03
Keeping your legs straight, slowly raise them directly in front of you until they are parallel to the floor or slightly higher, forming an L-shape with your body. Exhale as you raise.
- 04
Control the movement as you slowly lower your legs back to the starting hanging position. Inhale as you lower, resisting the urge to let gravity drop them quickly.
Tips
- Focus on initiating the movement from your hip flexors and lower abdominals, not by swinging your body or using momentum.
- Maintain a slight posterior pelvic tilt throughout the movement to keep your lower back pressed against an imaginary wall, preventing arching.
- Control both the concentric (raising) and eccentric (lowering) phases of the exercise to maximize muscle engagement and build strength effectively.
- If keeping legs perfectly straight is too challenging, slightly bend your knees as a modification and work towards full extension over time.
Common mistakes
- Swinging the body to generate momentum makes the exercise less effective for the core; focus on a controlled lift by engaging your abs before you initiate the leg raise.
- Arching the lower back during the leg raise indicates a lack of core engagement; actively tuck your pelvis slightly under to maintain a neutral spine.
- Not fully extending the legs reduces the range of motion and muscle activation; strive to keep your knees locked and legs straight throughout the entire movement.
In the Ellim app, Hanging Straight Leg Raise unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train hanging straight leg raise?
Get Ellim — FreeQuestions
What muscles does Hanging Straight Leg Raise work?
Hanging Straight Leg Raise primarily targets Iliopsoas. Secondary muscles include Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae.
Is Hanging Straight Leg Raise good for beginners?
Hanging Straight Leg Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Hanging Straight Leg Raise?
You need Body weight to perform Hanging Straight Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Hanging Straight Leg Raise?
Focus on initiating the movement from your hip flexors and lower abdominals, not by swinging your body or using momentum. Maintain a slight posterior pelvic tilt throughout the movement to keep your lower back pressed against an imaginary wall, preventing arching. Control both the concentric (raising) and eccentric (lowering) phases of the exercise to maximize muscle engagement and build strength effectively. If keeping legs perfectly straight is too challenging, slightly bend your knees as a modification and work towards full extension over time.
What are common mistakes when doing Hanging Straight Leg Raise?
Swinging the body to generate momentum makes the exercise less effective for the core; focus on a controlled lift by engaging your abs before you initiate the leg raise. Arching the lower back during the leg raise indicates a lack of core engagement; actively tuck your pelvis slightly under to maintain a neutral spine. Not fully extending the legs reduces the range of motion and muscle activation; strive to keep your knees locked and legs straight throughout the entire movement.
Related exercises
Side Lying Leg Circle
Hips · Adductor Brevis · Body weight
Standing Leg Circle
Hips · Adductor Brevis · Body weight
Criss Cross Leg Raises
Hips · Adductor Brevis · Body weight
Vertical Leg Raise (on parallel bars)
Hips · Iliopsoas · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Hanging Straight Leg Raise.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store