Hanging Oblique Leg Raise

Body region

• Core

Muscles

Main

• Rectus Abdominis
• External Oblique
• Internal Oblique

Helps

• Iliopsoas
• Rectus Femoris

Holds

• Latissimus Dorsi
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with arms straight and shoulders engaged.
2. Lift the legs, straight or slightly bent, and curl them up toward one side so the hips turn and the toes travel toward the bar.
3. Pause, then lower the legs under control to the center.
4. Repeat to the other side.

Cues

• Rotate the pelvis, do not just throw the legs.
• Keep movements slow and controlled.

Common mistakes

• Swinging with momentum.
• Letting the lower back arch as the legs drop.
• Going straight to straight-leg versions before building strength.

Alternatives

• Hanging Oblique Knee Raise
• Hanging Windshield Wiper