Exercise guide
Arm Slingers Hanging Straight Legs
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This exercise utilizes hanging arm slings to isolate the core, specifically targeting the lower abdominals and obliques through a controlled lateral leg-raising motion. By removing grip strength as a limiting factor, it allows for deeper focus on pelvic tilt and rotational stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure the ab straps to a pull-up bar or power rack at a height that allows your feet to hang clear of the floor.
- Slide your arms through the slings so the padding supports your upper arms near the armpits, and grip the top of the straps firmly.
- Allow your body to hang in a neutral position with your legs straight, feet together, and core pre-engaged.
How to do it
- Exhale as you lift your straight legs upward and out to one side in a sweeping 'slinging' arc toward your shoulder.
- At the top of the movement, focus on crunching your side to maximize oblique contraction.
- Inhale as you slowly lower your legs back to the center starting position using a 2-second eccentric tempo.
- Repeat the movement by slinging your legs to the opposite side, alternating for the desired number of reps.
Form checklist
- Keep your knees locked and legs fully extended throughout the entire set.
- Avoid using momentum or swinging your torso to lift your legs.
- Ensure your lower back rounds slightly at the top to fully engage the rectus abdominis.
- Keep your shoulders depressed and away from your ears to maintain stability in the slings.
Pro tips
- Visualize drawing a wide 'V' shape with your toes to ensure you are hitting the obliques effectively.
- Squeeze your inner thighs together throughout the movement to create more midline stability and engage the adductors.
Make it harder
- Add ankle weights to increase the lever arm resistance.
- Incorporate a 2-second isometric hold at the peak of each lateral raise to maximize time under tension.
Frequently asked
- What muscles does the arm slingers hanging straight legs work?
- The arm slingers hanging straight legs primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the arm slingers hanging straight legs?
- The arm slingers hanging straight legs uses pull up bar.
- Is the arm slingers hanging straight legs good for beginners?
- The arm slingers hanging straight legs is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.