Hanging Straight Leg Raise

Lower Abs, Hip FlexorsPull-Up Bar

Hanging bodyweight exercise performed on a pull-up bar to strengthen the lower abs and hip flexors while building grip strength and core control.

How to do it

1Grasp the bar with an overhand, shoulder-width grip and hang fully extended.

2Brace your core and steady your body to eliminate any swinging.

3Exhale and raise your straight legs in front of you to parallel or higher by scooping your pelvis up.

4Pause for a moment at the top position.

5Inhale and lower your legs back down under strict control.

Common mistakes

Swinging your torso to generate momentum instead of using your core.

Lifting your legs without curling your pelvis, placing all the load on the hip flexors instead of the abs.

Dropping your legs down fast, putting sudden force on your lower back.

Breathing

Exhale as you lift your legs and inhale as you lower them smoothly.

Make it harder or easier

To scale down, bend your knees during the raise; to scale up, pause at the top for two seconds or add ankle weights.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.