Hanging Leg Raise

Overview

Hanging from a bar, legs are raised through hip flexion and posterior pelvic tilt. One of the most demanding and effective exercises for the lower abs and entire core.

Muscles Trained

Step-by-Step Instructions

1. 1

   Hang from a pull-up bar with an overhand grip.

2. 2

   Squeeze your abs and raise your legs — straight legs for maximum difficulty.

3. 3

   At the top, tilt your pelvis posteriorly (tuck the tailbone) to maximize abs.

4. 4

   Lower slowly — a 3-second eccentric is ideal.

Benefits

• ✓

  Excellent lower ab and hip flexor stimulus

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  Builds the elusive lower ab region

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  Also trains grip strength

Form Tips

• →

  Tuck knees if straight-leg is too hard initially

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  The posterior pelvic tilt at the top is critical — without it, this is just a hip flexor exercise