# Hanging Leg Raise

> A hanging core exercise where you lift your straight legs in front of you to train your abs and hip flexors.

Page: https://fitnessie.app/exercises/hanging-leg-raise/
Type: Bodyweight · Core
Demo video: https://fitnessie.app/demos/hanging-leg-raise/9bec0808a6dbb12d.mp4

## How to do it

1. Grab a bar set high enough that you can hang from it with your legs straight.
2. Hang with your arms straight and your feet off the floor.
3. Without swinging, lift your straight legs as high as you can in front of you.
4. 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](https://fitnessie.app/programs/531/)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)

## References

- [StrengthLog: Hanging Leg Raise](https://www.strengthlog.com/hanging-leg-raise/)
- [StrengthLog: Hanging Knee Raise](https://www.strengthlog.com/hanging-knee-raise/)
- [Escamilla et al. 2006, Physical Therapy](https://pubmed.ncbi.nlm.nih.gov/16649890/)