Exercise guide
Hanging Straight Leg Raise
- Advanced
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This advanced core exercise targets the lower abdominals and hip flexors while building significant grip and shoulder stability. It is highly effective for developing functional core strength and deep abdominal definition through a large range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand, shoulder-width grip.
- Hang freely with your arms fully extended and feet off the floor.
- Engage your lats and pull your shoulder blades down and back to stabilize your upper body.
- Squeeze your legs together and engage your core to find a stable 'hollow body' starting position.
How to do it
- Exhale and lift your legs toward the ceiling while keeping them perfectly straight.
- Continue the movement until your legs are at least parallel to the floor, or higher if flexibility allows.
- Pause for a split second at the top of the movement to emphasize the peak contraction.
- Inhale as you slowly lower your legs back to the starting position with a controlled 3-second tempo.
Form checklist
- Avoid using momentum or swinging your body to lift your legs.
- Keep your knees locked and quads engaged throughout the entire set.
- Ensure your lower back rounds slightly at the top to fully engage the rectus abdominis.
- Maintain a 'packed' shoulder position to protect the joints and prevent swaying.
Pro tips
- Focus on 'curling' your pelvis toward your chest rather than just lifting your legs to maximize abdominal recruitment over hip flexors.
- Squeeze your glutes at the very bottom of the rep to prevent your legs from swinging behind your torso.
Make it harder
- Perform 'Toes-to-Bar' by bringing your feet all the way up to touch the pull-up bar.
- Add a 3-second isometric hold at the top of each repetition to eliminate all momentum.
Frequently asked
- What muscles does the hanging straight leg raise work?
- The hanging straight leg raise primarily targets the abs and obliques, and also works the biceps, forearms, grip muscles, and lats as secondary muscles.
- What equipment do you need for the hanging straight leg raise?
- The hanging straight leg raise uses pull up bar.
- Is the hanging straight leg raise good for beginners?
- The hanging straight leg raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.