Hanging Leg Raise

What is a Hanging Leg Raise?

The hanging leg raise is a compound core exercise where you hang from a bar and lift your legs to parallel or beyond. It’s one of the most effective ab exercises and a prerequisite for advanced skills like front levers and L-sits.

How to Perform a Hanging Leg Raise

1. Hang from a bar with arms fully extended, shoulders engaged.
2. Keep your legs straight (or slightly bent for easier progression).
3. Raise your legs by contracting your abs until at least parallel to the floor.
4. Avoid swinging - control the movement throughout.
5. Lower slowly back to the starting position.

Progression Path

Build up to full hanging leg raises:

• Lying leg raises - on the floor (3 × 15)
• Hanging knee raises - bring knees to chest (3 × 12)
• Hanging knee raises to parallel - knees to horizontal (3 × 10)
• Hanging leg raises - straight legs to parallel (3 × 8)
• Toes to bar - touch feet to the bar (3 × 5)

Common Mistakes

• Swinging - no momentum; if you swing, you need an easier progression.
• Using hip flexors only - focus on curling your pelvis up, not just lifting legs.
• Shrugging - keep shoulders depressed and engaged.
• Partial reps - raise legs to at least parallel.