Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Hang from a pull-up bar with arms fully extended and legs straight.
- Engage your core and lift both legs upward while keeping them straight.
- Raise legs to at least parallel to the ground or higher if possible.
- Pause briefly at the top of the movement.
- Lower your legs slowly under control back to the starting position.
Technical Tips
- Avoid using momentum; perform the movement slowly and under control.
- Keep your shoulders active and avoid shrugging.
- Maintain straight legs throughout the motion for maximal abdominal engagement.
- Do not swing your torso; keep your body stable.
Breathing Tips
- Exhale while lifting your legs.
- Inhale slowly as you lower your legs back down.
Medical restrictions
- Lower back pain or herniated disc
- Shoulder impingement or instability
- Hip flexor tendinitis
- Post-abdominal surgery recovery
Description
The hanging straight leg raise is a powerful core strengthening exercise commonly used in calisthenics, bodybuilding, and fitness training programs. Performed while hanging from a pull-up bar, this movement emphasizes strict abdominal engagement and requires significant control and flexibility. It is particularly effective at developing the lower portion of the rectus abdominis and improving core stability and control. Unlike easier variations such as the knee raise, this exercise demands strong hip flexor activation and grip endurance. Additionally, it contributes to enhanced mobility and strength in the hip flexors and helps improve overall athletic performance. Ideal for advanced practitioners, the hanging straight leg raise also supports posture correction by engaging deep stabilizing muscles in the trunk. Incorporating it into a regular workout routine builds a solid and functional midsection while reducing the risk of core-related weaknesses or injuries.