Hanging Straight Leg Raise

Body Part: Hips

Muscle: Abs

Equipment: Body Weight

Hanging Straight Leg Raise is a strict bodyweight core exercise performed from an overhead bar. It asks you to hold your body long and still while the abs lift straight legs in front of you, so the rep is built around tension, control, and a clean body line rather than speed.

The main training demand is on the rectus abdominis, with the obliques and hip flexors helping stabilize and finish the lift. Because you are hanging, your grip, shoulder position, and ability to resist swinging also matter. If those support points are sloppy, the set quickly turns into a kip instead of an ab-focused raise.

The setup matters. Start with a firm overhand grip on a pull-up bar, arms fully extended, shoulders packed down away from your ears, and legs together. From that dead-hang position, brace before the first lift so your torso does not arch back as the legs travel upward. The goal is to move the pelvis and legs as one controlled unit instead of snapping at the hips.

On the way up, think about curling the pelvis upward and raising the straight legs until they are roughly parallel to the floor or as high as you can keep them honest. The lower back should stay controlled, the ribs should not flare, and the body should not swing. Lower the legs slowly to the hang, reset tension, and repeat with the same tempo on every rep.

This movement is useful in core-focused sessions, accessory blocks, or as a strict abdominal finisher when you want anti-swing control and strong hip-flexion strength. It can be scaled by reducing the range or bending the knees slightly, but the straight-leg version is best kept only as strict as your control allows. A clean set should look deliberate from start to finish, with the bar, shoulders, and trunk staying organized around the leg raise.

Instructions

• Hang from an overhead pull-up bar with an overhand grip, arms straight, shoulders pulled down, and legs together.
• Let your body settle into a dead hang without kicking or building momentum.
• Brace your abs and keep your ribs down before the first rep.
• Keep both legs straight and lift them in front of you as one unit.
• Raise the feet until the legs are about parallel to the floor, or as high as you can without swinging.
• Pause briefly at the top while keeping the torso quiet.
• Lower the legs slowly back to a full hang under control.
• Exhale as you lift, inhale as you lower, and reset your shoulders before the next rep.

Tips & Tricks

• A shoulder-width overhand grip usually gives the cleanest hang and makes it easier to keep the body still.
• Press the shoulders down slightly before each rep so the bar does not feel like it is pulling you apart.
• Keep the knees locked only if you can do it without swinging; a tiny bend is better than a sloppy straight-leg kick.
• If your lower back arches hard at the top, lower the leg height and focus on pelvic control instead of chasing range.
• Do not start each rep from a swing; wait until the body is motionless before you lift.
• Use a slow lowering phase because the eccentric is where the abs and hip flexors usually lose tension first.
• Keep the toes pointed or neutral, but avoid flailing the feet to create fake momentum.
• Stop the set when your grip or shoulders start failing and the trunk can no longer stay quiet.

Frequently Asked Questions

What muscle does Hanging Straight Leg Raise target most?

The rectus abdominis is the main target, with the obliques and hip flexors assisting.

Can beginners perform this exercise?

Yes, but it is demanding. Beginners often need to bend the knees slightly or use a smaller range before building to strict straight-leg reps.

How do I keep from swinging on the bar?

Start from a dead hang, brace before every rep, and lower the legs slowly so the torso never gets pulled into a pendulum.

Should the legs stay completely straight?

Yes for the strict version, but a tiny knee bend is acceptable if it prevents swinging or lower-back arching.

How high should I raise my legs?

Lift until the legs are roughly parallel to the floor or as high as you can while keeping the torso still and the ribs down.

Why do my hip flexors feel this so much?

They help raise the legs, especially near the top. If they take over completely, reduce the range and focus on curling the pelvis upward instead of just swinging the legs.

What grip works best on the bar?

A firm overhand grip is the standard choice because it gives a stable hang and makes it easier to control shoulder position.

What is a good regression if straight legs are too hard?

Use bent-knee hanging raises or shorter-range straight-leg raises until you can keep the body from swinging.