How to do the Hanging Leg Raise
- Grip a pull-up bar with hands about shoulder width apart and hang with legs straight.
- Set your shoulders down, brace your midsection, 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 back to a dead hang under control until the body is still again.
Common mistakes
- Kipping the legs upward
- Lifting from hips only
- Letting the lower back arch
- Stopping short of hip height
- Dropping into the next rep
Form cues
- Posteriorly tilt the pelvis
- Start from a dead hang
- Lift with abs first
- Keep ribs down
- Pause out the swing
