Hanging Straight Leg Raise

Hanging Straight Leg Raise Exercise Description

The Hanging Straight Leg Raise is a bodyweight core exercise performed from a pull-up bar that trains controlled hip flexion while the trunk resists extension. Primary movers are the hip flexors (iliopsoas and rectus femoris). The abdominal wall—especially the rectus abdominis and obliques—contributes by maintaining posterior pelvic tilt and stabilizing the lumbar spine. Scapular stabilizers support the shoulder position so the body hangs steady rather than swinging. Expect a strong emphasis on precise positioning: straight knees, level pelvis, and a quiet torso throughout the range. This variation suits individuals who already have solid core control and adequate hamstring flexibility to keep the legs straight.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Pectineus, Sartorius, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Rhomboid Major, Trapezius - Lower Fibers
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Flexors, Knee Extensors
Joint Involvement: Single-joint
Muscle Location: Front Quad, Hip Flexor
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Hanging Straight Leg Raise Exercise

‘- Grip a sturdy pull-up bar with an overhand grip, hands about shoulder-width; hang with arms straight.
– Set an active hang: depress and lightly retract your shoulder blades; keep your ribs stacked over your pelvis.
– Brace your abdominal wall (as if preparing for a cough) and keep a slight posterior pelvic tilt.
– Bring legs together, knees fully extended, feet lightly dorsiflexed.
– Initiate by tilting the pelvis posteriorly, then flex the hips to raise your straight legs.
– Lift until your thighs are parallel to the floor (or slightly higher) without losing knee extension or pelvic position.
– Pause briefly at the top; keep your torso still—no swinging or kipping.
– Lower your legs under control, maintaining the active hang and neutral ribcage; avoid arching the low back.
– Between reps, re-establish scapular depression and core brace before moving again.
– Stop the set if you cannot keep the legs straight, the pelvis posteriorly tilted, or the shoulders stable.

Hanging Straight Leg Raise Tips

‘- Use an overhand grip about shoulder-width and let your arms hang straight from the bar.
– Set an active hang by depressing and lightly retracting your shoulder blades before you start raising your legs.
– Keep your ribs stacked over your pelvis and maintain a slight posterior pelvic tilt throughout each rep.
– Brace your abdominal wall firmly (as if preparing for a cough) before initiating the movement.
– Bring your legs together with knees fully extended and feet lightly dorsiflexed before you start lifting.
– Initiate each rep by tilting the pelvis posteriorly first, then flexing the hips to raise your straight legs.
– Only lift your legs to where your thighs are parallel to the floor (or slightly higher) if you can maintain straight knees and pelvic position.
– Keep your torso quiet at the top and bottom—no swinging or kipping—and lower your legs under control.
– Between reps, re-establish scapular depression and your core brace before moving again.
– Stop the set if you can no longer keep your legs straight, your pelvis posteriorly tilted, or your shoulders stable.

Hanging Straight Leg Raise Beginner Introduction

The Hanging Straight Leg Raise is a challenging bodyweight core movement performed while suspended from a pull-up bar. From this hanging position, the legs travel upward in a straight line by bending at the hips, while the middle of the body stays firm and resists arching. The main effort comes from the hip flexors, with strong support from the abs and side abs to keep the lower back steady and the hips slightly tucked under. Muscles around the shoulder blades help anchor the upper body so the hang stays controlled rather than swinging.

This exercise centers on precision and body awareness. Straight knees, level hips, and a stable trunk define a successful rep, along with smooth lifting and lowering of the legs instead of using momentum. Because of the strict leg position and the demand for a strong core brace, it generally suits lifters who already possess good core strength and enough flexibility in the backs of the thighs to keep the legs long throughout the motion.