Hanging leg raises

Purpose

• trunk flexion movement with anti-extension component
• builds basic abdominal strength and control
• less effective than lying leg raises due to poor tension in the stretched position

Execution

Hang from a pull-up bar with arms fully extended. Start with legs straight down, maintaining a slight posterior pelvic tilt to engage your lower abs.

• initiate by drawing your knees slightly toward your chest
• continue raising your legs by flexing at the hips
• lift until your legs are parallel to the ground or higher
• lower your legs with control back to the starting position

Despite their popularity, hanging leg raises have suboptimal force curve characteristics. The stretched position (legs down) has minimal tension, unlike lying leg raises which provide peak tension exactly where it matters.