Weighted Hanging Straight Leg Raise

Weighted Hanging Straight Leg Raise Exercise Description

The weighted hanging straight leg raise trains hip flexion with the knees extended while the anterior core stabilizes the pelvis and lumbar spine. Primary movers are the hip flexors (iliopsoas and rectus femoris), with assistance from sartorius and tensor fasciae latae. The rectus abdominis and obliques brace and posteriorly tilt the pelvis to minimize lumbar extension as the legs lift. Grip and shoulder stabilizers (forearm flexors, latissimus dorsi, and lower trapezius) maintain an active hang through scapular depression. Adding external load increases the hip-flexion torque and demands stricter control through the entire range. Performed correctly, it reinforces precise pelvic control, a neutral ribcage, and smooth, momentum-free leg motion.

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

How To Do The Weighted Hanging Straight Leg Raise Exercise

‘- Secure the load (ankle weights or a light dumbbell held firmly between the feet). Test that it will not slip.
– Hang from a pull-up bar with an overhand grip about shoulder-width. Depress and slightly retract the scapulae to create an active hang.
– Bring legs together with knees fully extended. Dorsiflex ankles to help clamp the weight. Keep head neutral and ribs down.
– Inhale to brace. Initiate by lightly posteriorly tilting the pelvis, then flex the hips to raise straight legs without swinging.
– Lift until thighs reach at least parallel to the floor (or higher only if you can keep knees straight and the pelvis posteriorly tilted). Briefly pause.
– Lower the legs under control to the start position, maintaining the active hang and avoiding lumbar arching.
– Form checks: no knee bend, no shrugging, no momentum, and consistent ribcage position. Exhale during the lift; inhale on the controlled descent.
– Stop the set if the weight shifts, grip falters, or shoulder position is lost.

Weighted Hanging Straight Leg Raise Tips

‘- Secure the ankle weights or dumbbell firmly between the feet and test that it will not slip before starting.
– Use an overhand, shoulder-width grip and depress and slightly retract the scapulae to maintain an active hang.
– Keep the legs together with the knees fully extended throughout the entire movement.
– Dorsiflex the ankles to help clamp the weight securely between the feet.
– Maintain a neutral head position and keep the ribs down for the whole set.
– Initiate each rep by lightly posteriorly tilting the pelvis before flexing the hips to raise the legs.
– Lift the legs until the thighs are at least parallel to the floor, going higher only if the knees stay straight and the pelvis remains posteriorly tilted, then briefly pause.
– Lower the legs under control to the start position, keeping the active hang and avoiding lumbar arching.
– Coordinate breathing by inhaling to brace before lifting, exhaling during the lift, and inhaling again on the controlled descent.
– Stop the set if the weight shifts, your grip starts to fail, or you lose your shoulder position.

Weighted Hanging Straight Leg Raise Beginner Introduction

The weighted hanging straight leg raise is a challenging bodyweight movement with added resistance attached to the feet or ankles. While hanging from a bar, the legs travel upward in a straight line, driven mainly by the hip flexors. Throughout the motion, the abs and side abs support the front of the body so the hips and lower back stay steady while the legs move. This creates a strong demand on the core, not just for strength, but for controlled positioning of the pelvis and lower spine.

Because the hands support the entire body plus extra load, the forearms, upper back, and muscles around the shoulders work hard to hold an active hang. Extra weight increases the effort needed to lift the legs and heightens the challenge of lifting and lowering them smoothly, without swinging. The exercise highlights strict control, even ribcage alignment, and a deliberate, controlled tempo, turning a simple leg raise pattern into a full-body test of strength and stability.