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Hanging Leg Raise

Difficulty: ⭐⭐ Intermediatepull

Home Setup

Use sturdy overhead bar or doorway pull-up bar

Doorway pull-up barSturdy tree branchPlayground equipment

💡 Pro tip: Ensure bar can support full body weight and swinging motion

Gym Setup

Pull-up bar or captain's chair station

Safety: Ensure secure grip, avoid excessive swinging, engage shoulders to protect joints

Make It Easier

Regressions for building up strength

1. Dead Hang

pull-up bar

Builds grip strength and shoulder stability

2. Hanging Knee Raise

pull-up bar

Bent knees reduce lever arm and difficulty

3. Captain's Chair Knee Raise

captain's chair

Forearm support removes grip limitation

4. Lying Leg Raise

bodyweight

Ground support eliminates hanging component

Make It Harder

Progressions for advanced athletes

1. Hanging Leg Raise to Bar

pull-up bar

Full range to horizontal increases difficulty

2. Windshield Wipers

pull-up bar

Adds rotational component and control

3. L-Sit Hold

pull-up bar

Isometric hold at top position

4. Hanging Leg Raise with Ankle Weights

pull-up bar + ankle weights

Added resistance increases load

↕️ Similar Movements

Toes to Bar
Extended range version with full hip flexion
Dragon Flag
Advanced core flexion with shoulder support
Ab Wheel Rollout
Core stability with anti-extension focus
Hollow Body Hold
Similar core position and tension
V-Ups
Ground-based hip flexion pattern

Form Checklist

✓Engage shoulders and lats to stabilize
✓Keep legs straight and together
✓Control the descent slowly
✓Avoid swinging or using momentum
✓Lift legs to at least 90 degrees
✓Exhale as legs rise

Common Mistakes

  • •Using momentum and swinging
  • •Bending knees excessively
  • •Not engaging shoulders causing shoulder strain
  • •Arching back at bottom position
  • •Dropping legs too quickly
  • •Incomplete range of motion

📈 When to Progress

When you can do 12-15 controlled reps with straight legs and minimal swing for 3 sets