Calisthenics
Abs (rectus abdominis)
Hip flexors
Advanced
Back to exercises
Calisthenics
Hanging Leg Raise
Hang from a bar and raise your legs under control to train the lower abs and hip flexors while building serious grip and shoulder endurance. A true test of core strength.
Photo guide
Alblooshi Fit
Media metadata
Provider: Alblooshi Fit atlas photo guide
Thumbnail: Photo guide
Reviewed video attachments can be managed from the admin panel. Alblooshi Fit does not scrape or re-host copyrighted exercise videos.
Suggested use
Sets
3
Reps
8-12
Rest
1m 15s
Calisthenics
Core
Intermediate
Strength
Hypertrophy
Flexion
Muscles worked
Primary
Abs (rectus abdominis)
Hip flexors
Secondary
Obliques
Forearms
Lats
Equipment
Pull-up bar
How to do it
- Hang from a bar with an overhand grip, arms straight and shoulders active — not fully relaxed.
- Brace your trunk and stop any swinging before your first rep.
- Exhale and curl your pelvis up as you raise your legs toward the bar.
- Lead with the pelvis tilting, not just the hips folding, to keep the abs working.
- Raise as high as you can control — knees tucked to start, legs straighter as you progress.
- Lower under control to a dead hang without swinging into the next rep.
Common mistakes
- Using a big swing and momentum instead of curling with the abs.
- Only bending at the hips while the lower back stays arched.
- Dropping the legs quickly and bouncing out of the bottom.
- Holding the breath instead of exhaling on the way up.
Safety first
- Start with bent knees (hanging knee raises) and straighten the legs as you get stronger.
- Use a box to step up to the bar and down from it rather than jumping.
Who should avoid or modify
- Recent shoulder, wrist or lower-back injury or surgery — consult a licensed clinician first.
- Lower-back pain that worsens when hanging — regress the movement and seek qualified assessment.
Breathing and tempo
Breathing: Exhale as you raise the legs, inhale as you lower.
Tempo: 1-1-2 — lift in one, brief pause, lower over two.
Progressions
Add
