Hanging Straight Leg Raise
Description
The hanging straight leg raise hangs from a bar and lifts both legs straight to horizontal or above without bending the knees. The straight legs create a longer lever than hanging knee raises, making it significantly harder.
Muscle Group
Equipment Required
Hanging Straight Leg Raise Instructions
- Hang from a pull-up bar with arms extended.
- Keep both legs straight.
- Raise your legs in front of you to at least horizontal (90 degrees).
- Control the movement — no swinging.
- Lower under control. Stop before legs swing behind you.
- Straight legs are much harder than bent-knee raises.
- If you swing, the weight is too heavy for strict form — try bent-knee version.
- Aim for 8 to 12 reps.
Hanging Straight Leg Raise Form & Visual
Hanging Straight Leg Raise Benefits
- Advanced hanging core exercise
- Straight legs increase difficulty significantly
- Builds lower ab and hip flexor strength
- Develops grip endurance
- Progression from hanging knee raises
- Builds toward toes-to-bar
Hanging Straight Leg Raise Muscles Worked
- Rectus abdominis (lower)
- Hip flexors (heavy)
- Obliques
- Forearms and grip
- Latissimus dorsi (anti-swing)
