Exercise · Form & cues
Hanging Leg Raise — form guide
Lower Abs · Hip Flexors · Obliques. Equipment: Pull-Up Bar. Difficulty: Intermediate.
TEMPO
2-1-2-1
Don't swing. The moment you swing, you've stopped training abs and started training momentum.
Cues
- Hang fully from bar, neutral grip
- Tuck pelvis (PPT) before lifting
- Raise legs to 90° (or higher)
- Slow controlled descent
Common mistakes
- Swinging body for momentum
- Using only hip flexors — no PPT
Injury notes
Safe for healthy backs. PPT is critical to load abs vs hip flexors.
Progression
Knees tucked → straight legs → toes-to-bar → weighted.