Hanging Leg Raise

Body region

• Core
• Legs

Muscles

Helps

• Iliopsoas
• Rectus Femoris
• Brachialis
• Triceps
• Brachioradialis

Holds

• Levator Scapulae
• Deltoid
• Pectoralis Major
• Pectoralis Minor
• Trapezius
• Latissimus Dorsi
• Teres Major
• Rhomboids
• Rectus Abdominis
• External Oblique
• Internal Oblique
• Sartorius
• Tensor Fasciae Latae
• Biceps
• Anconeus
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus
• Flexor Pollicis Longus

Equipment

• Pull-Up Bar

Technique

1. Hang from a bar with straight arms and shoulders slightly pulled down.
2. Brace your abs to stop the swing.
3. Raise your knees or straight legs toward your chest, tilting the pelvis up.
4. Lower slowly back to the hang.

Cues

• Curl the pelvis up, not just the legs.
• Start with bent knees until you can control the swing.

Common mistakes

• Swinging for momentum.
• Lifting only the legs without tilting the pelvis.
• Letting the legs drop quickly.