How to do the Hanging Straight Leg Raise
Hanging Straight Leg Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors.
Hanging Straight Leg Raise demonstration · © GymiaFit
Hanging Straight Leg Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hanging Straight Leg Raise step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your legs up in front of you, keeping them straight.
- 3Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Hanging Straight Leg Raise — questions
What muscles does the Hanging Straight Leg Raise work?
The Hanging Straight Leg Raise primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Hanging Straight Leg Raise?
None — the Hanging Straight Leg Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hanging Straight Leg Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hanging Straight Leg Raise?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hanging Straight Leg Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.