Hanging Leg Tuck

Muscles worked

Setup

1. Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
2. Hang with your arms fully extended and feet off the floor, engaging your lats to stabilize your shoulders in an 'active hang' position.
3. Ensure your body is still and your core is braced to prevent initial swinging.

How to do it

1. Exhale and pull your knees toward your chest by flexing your hips and simultaneously curling your pelvis upward toward your ribs.
2. Continue the movement until your thighs are past parallel to the floor, focusing on a deep contraction in the lower abdominals.
3. Inhale and slowly lower your legs back to the starting position with a controlled 2-3 second tempo to maintain tension.
4. Stop the descent just before your legs reach a dead hang to keep the core engaged for the next rep.

Form checklist

• Avoid using momentum or swinging the legs to generate lift.
• Keep your shoulders depressed (pulled away from your ears) throughout the set.
• Ensure your pelvis actually tilts upward at the top; simply lifting the knees only targets the hip flexors.
• Maintain a tight grip to stabilize the upper body.

Pro tips

• To maximize abdominal recruitment, imagine trying to show the bottom of your glutes to someone standing in front of you at the peak of the movement.
• Squeeze your legs together tightly to increase irradiation and core stability.

Make it harder

• Add a 2-second pause at the top of the movement with a hard abdominal squeeze.
• Transition to a Hanging Straight Leg Raise to increase the lever length and resistance.

Frequently asked

What muscles does the hanging leg tuck work?

The hanging leg tuck primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the hanging leg tuck?

The hanging leg tuck uses pull up bar.

Is the hanging leg tuck good for beginners?

The hanging leg tuck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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