Hanging Leg Raise

A hanging core exercise targeting the abs and hip flexors. Builds anterior core strength and pelvic control for bodyweight training and gymnastics progressions.

Also known as: pull up bar leg raise, hanging leg raises, pull-up bar leg raises, hanging knee raise, hanging leg lift

Intermediate Isolation Pull-up bar

How to do the Hanging Leg Raise

Grip the bar with hands shoulder-width apart and hang, keeping legs straight.
Pull your shoulders down and stop any swinging – focus on stability.
Lift your legs forward, curling your hips upward as you rise.
Lower your legs slowly until you fully hang, feeling stillness again.

Full technique — 6 steps

Grip a pull-up bar with hands about shoulder width apart and hang with legs straight.
Set your shoulders down, tighten your stomach, and stop any body swing before starting.
Begin by curling your pelvis upward rather than simply lifting from the hips.
Raise your legs forward until they reach at least hip height or higher if controlled.
Keep the motion smooth without kicking, swinging, or letting your ribs flare upward.
Lower your legs under control until you are back in a full hang and the body is still again.