Hanging Straight Leg Raise
Hanging Straight Leg Raise turns pure bodyweight leverage into midsection control under load — a safe first rung on the ladder.
How to do Hanging Straight Leg Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Hanging Straight Leg Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Hanging Straight Leg Raise Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Hanging Straight Leg Raise
Swap Hanging Straight Leg Raise For
Hanging Straight Leg Raise — Frequently Asked Questions
How do you do the Hanging Straight Leg Raise?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hanging Straight Leg Raise work?
The Hanging Straight Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Hanging Straight Leg Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Straight Leg Raise good for beginners?
Yes. The Hanging Straight Leg Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hanging Straight Leg Raise?
Try the Cable Crunch, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
