Hanging Leg Raise

GymDaze demonstration

Watch Hanging Leg Raise

Technique

How to perform Hanging Leg Raise

1. Hang from the pull-up bar with an overhand medium or wide grip, straight elbows and legs together.
2. Raise your straight legs under control, then curl your pelvis upward toward your ribs.
3. Use controlled straight-arm shoulder movement to bring your toes toward the bar; do not try to keep the torso perfectly vertical throughout.
4. Touch the bar with your toes when you can complete the full range without a kip or loss of control.
5. Reverse the pelvic curl and lower your legs slowly to the hanging start.
6. Settle any swing before repeating.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Rectus Femoris.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.