One-Arm Hanging Leg Raise

Recommended external demonstration

Watch One-Arm Hanging Leg Raise

One Arm Hanging Leg Raises

Technique

How to perform One-Arm Hanging Leg Raise

1. Grasp the pull-up bar with one hand in an overhand grip and hang with the working elbow straight and the legs together.
2. Maintain controlled shoulder support and let the free arm reach outward as needed for balance.
3. Raise the straight legs in front of you and curl the pelvis toward the ribs until the toes reach the bar.
4. Keep the supporting elbow straight and avoid deliberately kipping or twisting to reach the top.
5. Lower the legs and uncurl the pelvis under control, resisting unwanted rotation as you return to the hang.
6. Repeat with controlled shoulder support, then change arms for the other side.

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.