Core · 3–1–3
Hanging Leg Raise
Learn Hanging Leg Raise with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Rectus abdominis, Hip flexors.
- Equipment
- Secure pull-up bar
- Suggested tempo
- 3–1–3
PRIMARY MUSCLES
Rectus abdominis · Hip flexors
SUPPORTING MUSCLES
Transverse abdominis · Internal and external obliques · Spinal erectors · Gluteal muscles
Setup
- Secure the pull-up bar, actively set the shoulders down, and let all swinging stop.
- Keep the legs together and straight with a slight posterior pelvic tilt and ribs down.
- Confirm the grip and shoulders can support the entire set before raising the legs.
Execution
- Tilt the pelvis posteriorly and use the abdomen to raise the straight legs.
- Keep the torso and shoulders stable without swinging or kicking.
- Pause near horizontal or at the highest controllable position.
- Lower the legs for about three seconds and stop before the body swings.
Breathing
- Inhale into the sides and back of the waist, then exhale as the ribs draw toward the pelvis and the abdomen braces.
- Continue breathing during the exercise instead of replacing core control with prolonged breath holding.
Common mistakes
- The body swings, kicks, or shrugs to create momentum.
- The knees bend substantially and change the exercise into a knee raise.
- The legs drop and suddenly pull the shoulders or create uncontrolled swinging.
Safety
- Begin with a range, repetition count, or hold time that preserves a neutral spine and normal breathing.
- Secure the bar, wheel, cable, rope, and mat and keep the surrounding area clear.
- Stop and seek qualified help for sharp pain, numbness, or dizziness involving the lower back, neck, shoulders, or abdomen.
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