Hanging Straight Leg Raise

Description

How to Do Hanging Straight Leg Raise

1. 1
   Setup

   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.

2. 2
   Setup

   Engage your core to stabilize your torso and prevent swinging. Your gaze should be forward, and shoulders packed down away from your ears.

3. 3

   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.

4. 4

   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.