Hanging Straight Leg Raises (How To & Benefits)

The Hanging Straight Leg Raise is an advanced core exercise that builds strength and control through the lower abs, hip flexors, and stabilizing muscles of the shoulders and grip.

By lifting your legs while hanging from a pull-up bar, you challenge your core to control the pelvis and spine under tension, developing serious midline stability.

Primary Muscles Worked: Rectus Abdominis (Lower Portion), Hip Flexors
Secondary Muscles Worked: Obliques, Forearms, Shoulders (stabilization)
Equipment Needed: Pull-Up Bar

How To Do Hanging Straight Leg Raises

Step-by-Step Instructions

Set-Up:
- Hang from a pull-up bar with an overhand or neutral grip, arms fully extended, and legs straight together.
- Engage your lats to pull your shoulders down and stabilize your upper body.
- Keep your core tight and avoid swinging.
Execution:
- With legs straight, raise them up in front of you until they’re parallel to the ground or higher if mobility allows.
- Focus on curling your pelvis under at the top to fully engage the lower abs.
- Pause briefly, then lower your legs under control back to the starting position without letting your body swing.
Tips for Proper Form:
- Move slowly and with control (avoid using momentum).
- Lead the movement with your toes and hips, not just your thighs.
- Keep your shoulders packed and core braced the entire time.

Key Benefits

Builds lower abdominal strength and definition.
Improves hip flexor control and pelvic stability.
Enhances grip and shoulder endurance.
Excellent progression from hanging knee raises for advanced core work.

Modifications and Variations

Easier Option:
- Perform Hanging Knee Raises instead of keeping legs straight.
- Start with a smaller range of motion. Raise legs to 45° instead of parallel.
Harder Option:
- Lift legs all the way to the bar (Toes-to-Bar).
- Add ankle weights or perform slow eccentric (lowering) reps.
- Pause at the top or perform alternating leg raises for extra control.

Common Mistakes

Swinging the Body: Keep movement controlled, don’t use momentum.
Not Curling the Pelvis: Focus on tilting the hips upward at the top for full ab activation.
Bent Knees: Keep legs straight throughout to maintain proper tension.
Shrugged Shoulders: Stay active through the lats to protect your joints.

Reps and Sets Recommendations

For Strength: 3–4 sets of 8–10 strict reps.
For Hypertrophy/Definition: 3–4 sets of 10–15 controlled reps.
For Core Endurance: 2–3 sets of 15–20 lighter, rhythmic reps.

Hanging Straight Leg Raise Alternatives

If you can’t do Hanging Knee Raises, for whatever reason (lack of equipment, injury, etc), here are a few alternatives that you can try to substitute in their place.

Suitcase Crunches

If you don’t have a pull-up bar or just aren’t ready for Hanging Leg Raises yet, Suitcase Crunches are a great alternative. Suitcase Crunches are pretty close to the same movement, but with your butt on the ground instead of hanging in the air.

Sit on the ground with legs extended straight out, six inches off the ground, and your torso leaned back at about a 45-degree angle. Now, drive your knees and chest together (like closing a suitcase) and then extend back out. Keep your back and feet off the ground throughout the exercise.

Straight Leg Leg Raises

Another core exercise that doesn’t require you to have to hang off a bar are Straight Leg Leg Raises. They also focus on the lower abdominals and require no equipment to do. Lay on your back with your hands out to the side or underneath your low back for support.

Start with your feet six inches off the ground and, while keeping your legs straight, lift them up to 90 degrees from the floor. Lower back down to six inches and repeat.

Knees to Elbows

If you want a little more of a challenge, then give Knees to Elbows a try. Knees to Elbows demands that you not just raise your legs above your waistline, but that you bring your knees all the way up to touch your elbows.

This involves maintaining a greater flexed position in the elbow and slightly rolling the hips forward to get the knees to meet the elbows. They definitely raise the bar from regular Hanging Straight Leg Raises.