One-Arm Hanging Leg Raise

Technique

How to perform One-Arm Hanging Leg Raise

1. Grasp a pull-up bar with your working hand using an overhand grip and hang with your arm fully extended, shoulders depressed, and legs together.
2. Engage your core and glutes to create a rigid body line while keeping your free arm tucked across your torso for balance.
3. Exhale as you raise both straight legs in front of you, lifting them until your toes touch the bar without swinging or bending your elbow.
4. Pause briefly with toes on the bar while maintaining full-body tension and a neutral neck.
5. Inhale as you lower your legs under control to the dead-hang start position, resisting any rotation or momentum.
6. Repeat for the prescribed repetitions, switching arms each set.

Recommended external demonstration

Watch One-Arm Hanging Leg Raise

Programming relevance

Muscles involved

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

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.