Core / Advanced / Isolation (single joint)

Hanging Leg Raise

A bar isolation exercise for the abs, with the hip flexors and forearms assisting.

At a glance

Primary

Abs

Secondary

Hip flexors, Forearms & grip

Equipment

Pull-up bar

Movement pattern

Hip flexion

Level

Advanced

Type

Core, Isolation (single joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3. Go back slowly to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Swinging the legs with an arched back.

  Why it hurts: The hip flexors yank on the lumbar spine and the abs barely work.

  ✓ Instead: Start from a still hang, tilt the pelvis back first and raise the legs slowly. Bend the knees if needed.

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