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Core · Bodyweight
Hanging Leg Raise
How to do the Hanging Leg Raise with good form: step-by-step technique, the muscles it works (abs), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Abs
- Secondary
- Forearms
How to do it
- Hang freely from a pull-up bar with an overhand pronated grip, arms fully extended and shoulders depressed.
- Engage your lats and core to stabilize your body and prevent excessive swinging.
- Exhale as you raise your straight legs upward (or bend your knees toward your chest for a knee raise) until your thighs are parallel to the floor or higher.
- Actively curl your pelvis backward at the top of the movement to engage the lower abs fully.
- Hold the peak contraction for one second.
- Lower your legs slowly and under control back down to the dead hang starting position.
Coaching cues
- Curl the pelvis upward at the top
- Control the swing, no momentum
- Raise thighs to parallel or higher
Common mistakes
- Swinging the body back and forth violently to generate momentum for the legs
- Not curling the pelvis at the top, turning it into a pure hip flexor movement
- Dropping the legs down rapidly without control
Equipment and setup
Pull-up bar
Hanging freely from an overhead pull-up bar.
Also known as: Captain's Chair Leg Raise, Hanging Knee Raise
Track your Hanging Leg Raise in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
