Hanging Straight Leg Raise

Hanging Straight Leg Raise Exercise Description

The Hanging Straight Leg Raise is a bodyweight core and hip-flexor exercise performed from an overhead bar. It trains active hip flexion while the trunk resists extension, emphasizing precise pelvic control over momentum. Primary movers are the iliopsoas and rectus femoris; the rectus abdominis and obliques posteriorly tilt the pelvis and stabilize the lumbar spine. Scapular depression with a firm, full grip creates a stable base through the shoulders and upper back. Keeping the knees extended increases the lever arm, raising the demand on the anterior core and hip flexors while reinforcing quadriceps tension. Performed with slow, controlled motion to at least thigh-parallel without spinal arching, it reinforces strong body control and shoulder stability in a hanging position.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris
Assisting Muscles: Sartorius, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Rectus Abdominis, Vastus Lateralis
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: Female

How To Do The Hanging Straight Leg Raise Exercise

‘- Grip a pull-up bar with an overhand, shoulder-width hold; wrap thumbs around.
– Hang with arms straight and feet clear of the floor.
– Move to an active hang: depress scapulae and lightly engage the lats; keep neck neutral.
– “Stack” ribs over pelvis; brace the abdominal wall.
– Find neutral pelvis, then initiate a slight posterior pelvic tilt.
– Squeeze legs together; contract quadriceps to lock knees; dorsiflex ankles.
– Lift both straight legs together by flexing at the hips; keep the low back quiet.
– Raise until thighs are parallel to the floor or slightly higher without losing pelvic position.
– Pause briefly; exhale through the effort while maintaining the brace.
– Lower the legs under control to the start; avoid swinging or lumbar arching.
– Keep shoulders depressed; do not shrug or bend the elbows.
– Let any swing settle completely before initiating the next raise.
– Only use a range you can control while keeping knees straight and pelvis stable.

Hanging Straight Leg Raise Tips

‘- Use a firm, overhand, shoulder-width grip with thumbs wrapped around the bar to create a stable base.
– Move into an active hang by depressing your shoulder blades and lightly engaging the lats while keeping your neck neutral.
– Keep arms straight and shoulders depressed throughout; do not shrug or bend the elbows.
– “Stack” your ribs over your pelvis and brace the abdominal wall before you start lifting the legs.
– Find a neutral pelvis, then create a slight posterior pelvic tilt and maintain it during the raise.
– Squeeze your legs together, contract the quadriceps to lock the knees, and dorsiflex the ankles before initiating the lift.
– Lift the legs by flexing at the hips, keeping the low back quiet and avoiding lumbar arching.
– Raise the legs in a slow, controlled motion until the thighs are parallel to the floor or slightly higher without losing pelvic position.
– Pause briefly at the top and exhale through the effort while maintaining your brace.
– Lower the legs under control, avoid swinging, and let any swing fully settle before starting the next rep, using only a range you can control with knees straight and pelvis stable.

Hanging Straight Leg Raise Beginner Introduction

The Hanging Straight Leg Raise is a bodyweight movement for the core and hip flexors using a pull-up bar. In this exercise, the body hangs from the bar while both legs lift in front of the torso as one solid unit. The main effort comes from the hip flexors and the front of the thighs, while the abs and side abs help roll the pelvis slightly underneath and support the lower back. Straight knees make the legs a longer lever, which increases the challenge to the front of the body and reinforces strong tension through the thighs.

A firm grip and drawing the shoulder blades down give the shoulders and upper back a steady foundation, turning the hang into an “active” position rather than a loose one. The movement is typically performed slowly, raising the thighs to about hip height or a bit higher without letting the lower back drift into an arch. Breathing is coordinated with the hardest part of the lift to support a braced midsection, highlighting control, stability, and precise body positioning in a hanging posture.