PulseLyf

How to do a Hanging Leg Raise correctly

A raise from a dead hang that works the hip flexors and lower abdominals. Control matters more than height.

Setup

1. Grip a pull-up bar with hands about shoulder-width apart.
2. Let your arms hang straight, with your shoulders pulled down and back rather than shrugged up.
3. Keep your body as still as you can before you start the lift.

Execution

1. Tilt your pelvis slightly back, then raise your legs forward and up.
2. Lift until your legs reach about hip height or as high as you can control.
3. Pause briefly, then lower slowly without swinging.
4. Bend the knees if you need to keep the movement controlled.

Common mistakes

• Swinging the body to build momentum.
• Only lifting the legs without tilting the pelvis, which shifts the work toward the hip flexors.
• Shrugging the shoulders up toward the ears.
• Lowering the legs quickly.

Muscles worked

Primary: Hip flexors (iliopsoas) and lower abdominals.

Secondary: Obliques. Lats, shoulders and forearms help you stay stable.

If you have neck, back, hip or shoulder problems, check with a professional before trying this exercise.

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