What muscles do Hanging Straight Leg Raises target?

The Hanging Straight Leg Raise primarily works your lower abs, with secondary activation of the upper abs, obliques, and hip flexors. It’s an effective bodyweight exercise for building core strength and improving overall stability.

What equipment do I need for Hanging Straight Leg Raises?

You’ll need a sturdy pull-up bar or similar overhead support to perform Hanging Straight Leg Raises. If you don’t have access to a bar, you can try lying leg raises or using gymnastic rings as an alternative.

Is the Hanging Straight Leg Raise suitable for beginners?

This exercise can be challenging for beginners due to the need for core strength and grip endurance. Beginners can start with bent-knee raises or perform the movement with partial range of motion to build up strength before progressing.

What are common mistakes when doing Hanging Straight Leg Raises?

Common mistakes include swinging the legs, arching the lower back, and using momentum instead of controlled movement. To avoid these, engage your core throughout the lift, keep your body stable, and perform the exercise slowly.

How many sets and reps should I do for Hanging Straight Leg Raises?

For strength and muscle endurance, aim for 3–4 sets of 8–12 controlled reps. Adjust the volume based on your fitness level, focusing on quality form over quantity.

Are there any safety tips for Hanging Straight Leg Raises?

Always ensure the bar is secure and can support your weight. Maintain a strong grip, avoid jerking movements, and stop immediately if you feel strain in your lower back or shoulders.

What variations can I try to make Hanging Straight Leg Raises easier or harder?

To make them easier, perform knee raises or use assistance bands. For more difficulty, add ankle weights, pause at the top of the lift, or progress to toes-to-bar for increased range of motion.

Hanging Straight Leg Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Pull-up Bar

Exercise Type

Reps Only

How To Do

Hang from a pull-up bar with your arms extended and legs straight. Engage your core and slowly raise your legs until they are parallel to the ground, then lower them back down with control. Avoid swinging and keep your body stable throughout the movement.

Step-by-Step Instructions

Begin by hanging from a pull-up bar with an overhand grip, keeping your arms fully extended and your body straight.
Engage your core muscles and keep your legs straight throughout the movement.
Slowly lift your legs upward until they are parallel to the ground, forming a 90-degree angle with your torso.
Pause briefly at the top of the movement, ensuring your core remains tight and your body is stable.
Lower your legs back down to the starting position in a controlled manner, avoiding any swinging or momentum.
Repeat for the desired number of repetitions.

Explore more lower abs exercises or pull-up bar exercises in our exercise library.

Alternative Exercises

Hanging Leg Raise

Lower Abs

Pull-up Bar

Hanging Leg Hip Raise

Lower Abs

Pull-up Bar

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Smith Machine Hip Raise

Lower Abs

Barbell

Frequently Asked Questions

What muscles do Hanging Straight Leg Raises target?: The Hanging Straight Leg Raise primarily works your lower abs, with secondary activation of the upper abs, obliques, and hip flexors. It’s an effective bodyweight exercise for building core strength and improving overall stability.
What equipment do I need for Hanging Straight Leg Raises?: You’ll need a sturdy pull-up bar or similar overhead support to perform Hanging Straight Leg Raises. If you don’t have access to a bar, you can try lying leg raises or using gymnastic rings as an alternative.
Is the Hanging Straight Leg Raise suitable for beginners?: This exercise can be challenging for beginners due to the need for core strength and grip endurance. Beginners can start with bent-knee raises or perform the movement with partial range of motion to build up strength before progressing.
What are common mistakes when doing Hanging Straight Leg Raises?: Common mistakes include swinging the legs, arching the lower back, and using momentum instead of controlled movement. To avoid these, engage your core throughout the lift, keep your body stable, and perform the exercise slowly.
How many sets and reps should I do for Hanging Straight Leg Raises?: For strength and muscle endurance, aim for 3–4 sets of 8–12 controlled reps. Adjust the volume based on your fitness level, focusing on quality form over quantity.
Are there any safety tips for Hanging Straight Leg Raises?: Always ensure the bar is secure and can support your weight. Maintain a strong grip, avoid jerking movements, and stop immediately if you feel strain in your lower back or shoulders.
What variations can I try to make Hanging Straight Leg Raises easier or harder?: To make them easier, perform knee raises or use assistance bands. For more difficulty, add ankle weights, pause at the top of the lift, or progress to toes-to-bar for increased range of motion.