Hanging Leg Raise

The ultimate core strength test — combines abdominal power, hip flexor strength, grip endurance, and shoulder stability

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⚡ Quick Reference

Aspect	Details
Pattern	Vertical Spinal Flexion + Hip Flexion
Primary Muscles	Rectus Abdominis, Hip Flexors
Secondary Muscles	Obliques
Stabilizers	Lats, Forearms, Shoulders
Equipment	Pull-up Bar, Captain's Chair
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Bar grip: Overhand grip (palms away), hands shoulder-width apart
2. Hang position: Full dead hang, arms completely straight
3. Shoulder position: Active hang — depress shoulders (pull down away from ears)
   • Don't hang passively with shoulders by ears
   • Engage lats and scapular depressors
4. Leg position: Legs together, completely straight (or slight bend if needed)
5. Body position: Vertical, core engaged, no swinging
6. Breathing: Inhale at bottom, prepare to move

Equipment Setup

Equipment	Setting	Notes
Pull-up bar	Secure, high enough for full hang	Must support your bodyweight
Captain's chair	Arm pads at comfortable height	Alternative if grip is limiting
Straps	Optional	Use if grip fails before abs
Chalk	Optional	Improves grip

Setup Cue

"Active hang — shoulders down and back, lats engaged, body tight like a plank in the air"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Establishing stable hanging position

1. Jump or step up to bar, grip shoulder-width overhand
2. Hang with arms fully extended
3. Actively pull shoulders down — create space between ears and shoulders
4. Engage core, keep legs together and straight
5. Stop any swinging — body should be still and controlled
6. Inhale, prepare to lift

Tempo: Take time to establish position, no rushing

Feel: Shoulders engaged, lats tight, core braced, ready to move

⬆️ Raising Phase

What's happening: Lifting legs to horizontal or beyond

1. Exhale and simultaneously flex hips and spine
2. Keep legs straight (or very slight knee bend)
3. Raise legs up to 90 degrees (parallel to ground) minimum
4. At the top, curl pelvis slightly — posterior pelvic tilt
5. Think "bringing toes toward bar" not just "lifting legs"
6. No swinging — controlled muscular movement

Tempo: 2 seconds up (controlled, no momentum)

Feel: Intense abs + hip flexors, grip challenged, shoulders stabilizing

Critical: Must achieve horizontal (90°) or higher. Less than 90° is incomplete range of motion.

🔝 Peak Position

What's happening: Maximum contraction at top

1. Legs at or above horizontal
2. Slight posterior pelvic tilt — curl tailbone slightly forward
3. Squeeze abs hard
4. Hold for 1 second
5. Maintain grip and shoulder stability

Common error here: Just lifting legs without pelvic curl. The curl engages abs maximally.

Advanced: Bring toes all the way to bar (toes-to-bar) for maximum difficulty

⬇️ Lowering Phase

What's happening: Controlled descent back to start

1. Inhale as you lower
2. Slowly lower legs with control — resist gravity
3. Keep legs straight throughout descent
4. No swinging or momentum
5. Return to dead hang position with shoulders still engaged
6. Brief pause at bottom before next rep

Tempo: 2-3 seconds down (controlled eccentric)

Feel: Abs and hip flexors working eccentrically, grip endurance tested

Note: The eccentric is critical — don't just drop legs. Control builds strength.

Key Cues

Primary Cues

• "Shoulders down and back" — active hang, shoulders away from ears
• "Toes to ceiling" or "Toes to bar" — focus on bringing feet high
• "Curl at the top" — slight pelvic tilt for maximum ab engagement
• "Control the descent" — no swinging, resist gravity on the way down

Tempo Guide

Goal	Tempo	Example
Strength	2-0-3-1	2s up, no pause, 3s down, 1s reset
Hypertrophy	2-1-2-1	2s up, 1s hold, 2s down, 1s reset
Endurance	1-0-2-0	1s up, no pause, 2s down, continuous

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hip Flexors (Iliopsoas)	Hip flexion — lifting legs upward	█████████░ 90%
Rectus Abdominis	Spinal flexion + posterior pelvic tilt at top	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Obliques	Stabilize torso, prevent rotation	██████░░░░ 65%

Stabilizers

Muscle	Role
Lats	Maintain shoulder stability, prevent swinging
Forearms/Grip	Hold onto bar throughout movement
Shoulders	Scapular depression, maintain active hang

Muscle Emphasis

High hip flexor involvement — this exercise heavily involves hip flexors. To maximize ab engagement, focus on curling pelvis at the top (posterior pelvic tilt). Without the curl, it's more of a hip flexor exercise.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Swinging/momentum	Body rocks back and forth	No time under tension, cheating	Dead stop at bottom, controlled movement
Passive shoulder hang	Shoulders by ears, no engagement	Shoulder strain, poor stability	Active hang — pull shoulders down
Not reaching horizontal	Legs only lift partway (45-60°)	Incomplete ROM, less effective	Full 90° minimum, ideally higher
No pelvic curl	Just lifting legs, no ab flexion	Minimal ab engagement, all hip flexors	Curl pelvis at top — posterior tilt
Bending knees excessively	Knees bend significantly	Reduces difficulty and ROM	Keep legs straight or slight bend only
Dropping legs	Free-falling on eccentric	Loses eccentric benefit, momentum	Control descent over 2-3 seconds

Most Common Error

Using momentum and swinging — this turns it into a momentum exercise instead of a strength exercise. Every rep should start from a dead hang with zero swing.

Self-Check Checklist

• Active shoulder engagement (shoulders away from ears)
• Legs reach horizontal (90°) or higher
• Pelvic curl at the top for ab engagement
• No swinging — controlled throughout
• Controlled eccentric descent (2-3 seconds)
• Grip doesn't fail before abs

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🔀 Variations

By Difficulty and Technique

Strict Straight-Leg Raise (Standard)

Aspect	Details
Position	Dead hang, legs straight
ROM	Legs to horizontal (90°) minimum
Best For	Standard progression, maximum difficulty
Emphasis	Full core, hip flexors, grip

Slight Knee Bend

Aspect	Details
Position	Dead hang, knees slightly bent (10-20°)
ROM	Thighs to horizontal
Best For	Those working toward straight-leg version
Emphasis	Core and hip flexors, slightly easier

Key difference: Small knee bend reduces difficulty slightly

Toes-to-Bar

Aspect	Details
Position	Dead hang, legs straight
ROM	Toes touch the bar
Best For	Advanced athletes, CrossFit training
Emphasis	Maximum ROM, explosive power

Key difference: Full ROM, requires extreme core and hip flexor strength, often uses slight swing

Captain's Chair Leg Raise

Aspect	Details
Position	Forearms on pads, back against pad
ROM	Legs to horizontal or higher
Best For	When grip is limiting factor
Emphasis	Pure core work without grip limitation

Key difference: Removes grip component, can focus entirely on abs

By Equipment and Support

Free Hang (Hardest)

Variation	Details	Difficulty
Pull-up bar	Dead hang, no support	Hardest — tests grip + core
Requires	Strong grip, shoulder stability	Advanced

Captain's Chair

Variation	Details	Difficulty
Forearm support	Arms on pads, back supported	Easier — removes grip
Requires	Focus on core only	Intermediate-Advanced

Using Straps

Variation	Details	Difficulty
Wrist straps	Removes grip limitation	Same core difficulty, no grip challenge
Requires	Straps attached to bar	Use when grip fails before abs

Progression Variations

Variation	Change	Why
Weighted Leg Raise	Ankle weights or dumbbell between feet	Progressive overload
L-Sit Hold	Hold legs at 90° isometrically	Isometric strength
Toes-to-Bar	Touch toes to bar	Maximum ROM and difficulty
Windshield Wipers	Rotate legs side to side at top	Advanced oblique work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	5-8	90-120s	Bodyweight or weighted	1-2
Hypertrophy	3-4	8-12	60-90s	Bodyweight	2-3
Endurance	2-3	12-20	45-60s	Bodyweight	3-4

Workout Placement

Program Type	Placement	Rationale
Core-focused workout	First or second	Most demanding core exercise
Pull day	After main work	Complements pull-ups, tests grip
Full-body workout	Middle to end	After main lifts, before isolation
Skill work	First	When fresh, for technique practice

Grip and Shoulder Fatigue

Don't do hanging leg raises immediately before or after heavy pull-ups, deadlifts, or rows. Grip fatigue affects both exercises. Place strategically.

Frequency

Training Level	Frequency	Volume Per Session
Beginner (to this move)	1-2x/week	2-3 sets of 5-8 reps
Intermediate	2-3x/week	3-4 sets of 8-12 reps
Advanced	3-4x/week	4 sets of 12-15 reps or weighted

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (up to 15-20), 2) Adding ankle weights (2.5-10 lbs), 3) Slowing tempo (3-4s eccentric), 4) Moving to toes-to-bar

Sample Progression

Week	Variation	Sets x Reps	Notes
1-2	Strict Leg Raise	3x5	Focus on form, full ROM
3-4	Strict Leg Raise	3x8	Add reps
5-6	Strict Leg Raise	3x10	Continue progression
7-8	Tempo Leg Raise	3x8	3s eccentric
9+	Weighted or Toes-to-Bar	3x6-8	Increase difficulty

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Hanging Knee Raise	Can't do straight-leg version yet
Captain's Chair Leg Raise	Grip is limiting factor
Reverse Crunch	Need to build base strength first
Leg Raise (lying)	Learning the movement pattern

Progressions (Harder)

Exercise	When Ready	Link
Toes-to-Bar	Can do 3x12 strict leg raises
Weighted Leg Raise	Mastered bodyweight version
L-Sit Hold	Want isometric challenge
Windshield Wipers	Advanced rotational core strength

Alternatives (Same Goal, Different Movement)

Vertical Core Work

Alternative	Difference	Good For
Hanging Knee Raise	Knees bent	Easier version, learning progression
Captain's Chair Leg Raise	Arm support	Remove grip limitation
Toes-to-Bar	Touch bar with toes	Advanced, maximum ROM

Floor-Based Core

Alternative	Equipment
Reverse Crunch	Bodyweight, mat
Ab Wheel Rollout	Ab wheel
Dragon Flag	Bench

Core Stability

Alternative	Focus
Plank	Isometric anti-extension
Dead Bug	Dynamic stability
Pallof Press	Anti-rotation

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder injury/impingement	Hanging stresses shoulder	Use captain's chair or floor alternatives
Weak grip	Grip fails before abs	Use straps or captain's chair
Lower back pain	Arching/swinging can aggravate	Focus on pelvic curl, reduce ROM, try knee raises
Hip flexor strain	Heavy hip flexor involvement	Wait until healed, use reverse crunches instead

Stop Immediately If

• Sharp shoulder pain
• Grip completely fails (risk of falling)
• Sharp lower back pain (not muscle fatigue)
• Numbness or tingling in hands/arms

Injury Prevention

Strategy	Implementation
Active shoulder hang	Never hang passively — shoulders away from ears
No swinging	Dead stop at bottom every rep
Pelvic curl	Posterior pelvic tilt at top protects lower back
Grip strength work	Train grip separately (dead hangs, farmer's carries)
Progressive loading	Master knee raises before leg raises

Shoulder Safety

Critical points for shoulder health:

• Active hang always — engage lats, pull shoulders down
• No kipping or swinging — controlled muscular movement only
• Warm up shoulders — arm circles, band work before hanging
• If shoulders hurt — switch to captain's chair version

Grip Safety

Prevent grip failure and falling:

• Use chalk or gloves if hands slip
• Consider straps if grip fails before abs
• Build grip strength with dead hangs (work up to 60s)
• Ensure bar is secure before starting

Most Common Issue

Swinging and momentum — creates stress on shoulders and lower back while reducing effectiveness. Every rep should be strict and controlled.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion	90-120° flexion	🔴 High
Spine	Flexion (with pelvic curl)	20-30° lumbar flexion	🟡 Moderate
Shoulder	Stabilization (depression)	Minimal movement	🟡 Moderate
Wrist/Forearms	Grip maintenance	Isometric hold	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion with straight leg	Can lift straight leg to 90° lying down	Hamstring stretches, hip flexor strengthening
Shoulder	Full overhead mobility	Can hang without pain	Shoulder mobility work, active hang practice
Thoracic Spine	30° flexion	Can perform posterior pelvic tilt	Core activation drills, thoracic mobility

Joint Health Note

Hanging leg raises are safe when done with active shoulder engagement. Passive hanging (shoulders by ears) can strain the shoulder joint. Always maintain scapular depression.

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❓ Common Questions

Why can't I do these? I can do crunches and planks fine.

Hanging leg raises are significantly harder because they require: 1) Hip flexor strength to lift legs, 2) Grip endurance, 3) Shoulder stability, 4) Ab strength to control movement. Start with hanging knee raises or captain's chair leg raises and progress gradually.

Should my legs be completely straight?

Ideally yes, but a very slight knee bend (10-20°) is acceptable if you're still building strength. Completely straight is hardest. Avoid excessive knee bend — that turns it into a knee raise.

My grip gives out before my abs. What should I do?

Three options:

1. Use wrist straps to remove grip limitation
2. Switch to captain's chair version (forearm support)
3. Build grip strength separately with dead hangs and farmer's carries

Straps are fine — the goal is to work abs, not let grip be the limiter.

How high should my legs go?

Minimum: Horizontal (90° hip flexion). Ideal: As high as possible while maintaining control — ideally 110-120°. Advanced: Toes to bar. Don't count reps where legs don't reach horizontal.

Is swinging okay for toes-to-bar?

In CrossFit, a small kip (swing) is acceptable for toes-to-bar to increase reps. For pure strength and hypertrophy training, strict (no swing) is better. Different goals, different techniques.

I feel this all in my hip flexors, not my abs. Why?

Hip flexors are heavily involved in this movement. To increase ab engagement:

1. Focus on curling pelvis at the top (posterior pelvic tilt)
2. Slow down the eccentric (lowering phase)
3. Add isometric holds at the top
4. If still too much hip flexor, try reverse crunches instead

Can I do these every day?

Not recommended. This is an advanced, demanding exercise that taxes grip, shoulders, and core. Training 2-4x per week with rest days is optimal for strength and hypertrophy. Daily might work for very low-volume skill practice.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2007). Low Back Disorders: Evidence-Based Prevention and Rehabilitation — Tier A
• Escamilla, R.F. et al. (2010). Core Muscle Activity During Physical Fitness Exercises — Tier A
• Snarr, R.L. & Esco, M.R. (2014). Electromyographic Analysis of Traditional and Suspension Push-Ups — Tier B

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Schoenfeld, B. (2010). The Mechanisms of Muscle Hypertrophy — Tier A

Technique:

• Contreras, B. Core Training Articles — Tier B
• Stronger by Science — Advanced Core Training — Tier B
• Gymnastics Bodies — Core Strength Development — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• NSCA Position Statement on Core Training — Tier A
• Cressey, E. Shoulder Health for Overhead Athletes — Tier C

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For Mo

When to recommend this exercise:

• User has mastered hanging knee raises and wants progression
• User wants advanced core challenge
• User has strong grip and shoulder stability
• User's goal is gymnastic strength, calisthenics, or advanced core development

Who should NOT do this exercise:

• Shoulder injury or pain → Suggest Captain's Chair Leg Raise or Reverse Crunch
• Very weak grip → Start with Hanging Knee Raise or use straps
• Cannot do 10+ hanging knee raises → Build up with Hanging Knee Raise first
• Acute lower back pain → Suggest Plank or Dead Bug

Key coaching cues to emphasize:

1. "Shoulders down and back — active hang, not passive"
2. "Legs to horizontal minimum, ideally higher"
3. "Curl your pelvis at the top for maximum ab engagement"
4. "Control the descent — no swinging"

Common issues to watch for in user feedback:

• "I can't hold on long enough" → Use straps or switch to captain's chair version
• "I feel it all in hip flexors" → Emphasize pelvic curl at top, slow eccentrics
• "My shoulders hurt" → Check for passive hang, ensure active shoulder engagement
• "I'm swinging everywhere" → Slow down, dead stop at bottom, focus on control

Programming guidance:

• Pair with: Pull-ups (both use grip), other core work, upper body training
• Avoid same day as: Heavy deadlifts (grip fatigue), immediately before/after pull-ups
• Typical frequency: 2-3x per week, 3-4 sets of 6-12 reps
• Place early-to-middle in workout when grip and shoulders are fresh

Progression signals:

• Ready to progress when: 3x12 strict reps with full ROM and pelvic curl, 1-2 RIR
• Regress if: Cannot maintain form, excessive swinging, grip/shoulder pain
• Consider variation if: Plateau — try weighted, toes-to-bar, or tempo variations

Red flags:

• Passive shoulder hang (shoulders by ears) → injury risk, immediate correction
• Not reaching horizontal → incomplete ROM, not counting as full rep
• Excessive swinging → not a strength exercise at that point
• Grip completely failing → safety risk of falling

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Last updated: December 2024