Hanging Leg Raise
A straight-leg raise from a still hang on a pull-up bar.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Intermediate
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Grip a secure pull-up bar and hang with the feet clear of the floor.
- Keep the shoulders controlled and the legs together.
Do the rep
- Raise both straight legs until they are at least horizontal.
- Keep the body still at the top.
- Lower the legs to a quiet straight-leg hang.
What counts as a rep
One rep raises both straight legs to horizontal and returns to a still hang without swinging.
One rep raises both straight legs to horizontal and returns to a still hang without swinging.
Breathing
Exhale as you raise the legs; breathe in as you lower.
Cues
- Lift without a swing.
- Keep the knees straight.
- Lower slowly.
Common mistakes
Swinging to start
What you seeThe legs swing backward before the lift.
FixPause in a still hang before each rep.
A still start keeps momentum out of the lift.
Bending the knees
What you seeThe knees bend during the raise.
FixEnd the set or use a reviewed knee-raise regression.
Straight legs define this variation.
Stop the set if
- Stop if you feel sharp pain.
- Stop before the grip fails.
- End the set when you cannot lower without swinging.
General educational content, not individual coaching or medical advice.
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