How do you do the Hanging Leg Raise?

Grab a bar set high enough that you can hang from it with your legs straight. Hang with your arms straight and your feet off the floor. Without swinging, lift your straight legs as high as you can in front of you. Lower your legs with control.

What muscles does the Hanging Leg Raise work?

Mainly the abs and hip flexors, with help from the obliques.

What are common Hanging Leg Raise mistakes?

Swinging the body to get the legs up. Bending the knees as you lift. Dropping the legs quickly on the way down.

Hanging Leg Raise: how to do it, form cues and muscles worked

How to do it

Grab a bar set high enough that you can hang from it with your legs straight.
Hang with your arms straight and your feet off the floor.
Without swinging, lift your straight legs as high as you can in front of you.
Lower your legs with control.

Key cues

Legs stay straight
Lift as high as you can
Don't swing
Control the way down

Common mistakes

Swinging the body to get the legs up
Bending the knees as you lift
Dropping the legs quickly on the way down

Muscles worked

Primary: Abs and hip flexors
Secondary: Obliques

Equipment

Pull-up bar.

Programs that use it

5/3/1
5/3/1 Boring But Big
nSuns 5/3/1 LP

References

StrengthLog: Hanging Leg Raise
StrengthLog: Hanging Knee Raise
Escamilla et al. 2006, Physical Therapy