Hanging straight leg raises on a bar

Hanging Straight Leg Raises are one of the most demanding exercises for the abdominal muscles and hip flexors. Compared to the bent-knee version, they require significantly more strength, movement control, and trunk stability.

The exercise primarily targets the rectus abdominis, the oblique muscles, and the iliopsoas, while also forcing active engagement of the back, arms, and grip muscles that stabilize the entire body during the hang.

It is one of the best exercises for building a strong, functional core that is essential in strength training, physique sports, and disciplines requiring body control.

Which muscles are involved in hanging straight leg raises?

• rectus abdominis,
• oblique muscles (internal and external),
• iliopsoas (hip flexor).

• quadriceps,
• hip adductors and flexors,
• arm and forearm muscles (grip),
• latissimus dorsi,
• scapular and lumbar spine stabilizers.

Proper technique

The goal is not just to lift the legs, but to posteriorly tilt the pelvis – imagine trying to show your glutes to someone standing in front of you.

1. Hang freely from a pull-up bar using an overhand grip, slightly wider than shoulder width.
2. Keep the legs together, knees straight in a natural locked position.
3. Brace the abdominal and glute muscles, setting the pelvis in a neutral position.
4. Keep the shoulders and shoulder blades active, gently pulled down and back.
5. Avoid excessive arching in the lower back.

1. Perform a strong, controlled hip flexion.
2. Raise the straight legs in front of you, aiming to bring the feet toward the bar.
3. Maintain full core tension at the top.
4. Exhale as you lift the legs.

1. Lower the legs very slowly and under full control.
2. Stop just before they pass the line of the torso.
3. Do not allow the legs to swing backward or create momentum.

• The movement should be smooth, without jerking or using momentum.

• Exhale while lifting the legs.
• Inhale during the controlled descent.

Most common mistakes

• swinging the torso and throwing the legs instead of using the muscles,
• excessive arching of the lower back,
• incomplete range of motion,
• bending the knees during the lift,
• lowering the legs far behind the torso,
• crossing the legs during the movement.

• Brace the core and glutes before starting the movement.
• Control every phase, especially the lowering portion.
• Pause briefly in the bottom position.
• If the exercise is too difficult, start with the bent-knee version.

What workouts pair well with hanging straight leg raises?

This exercise works well as part of:

• abdominal and core training,
• Full Body Workout (FBW) plans,
• calisthenics and street workout sessions,
• functional training,
• the final section of a strength workout as an ab finisher.