The Hanging Leg Raise

How to do the exercise

The Hanging Leg Raise is one of the most effective calisthenics core exercises, especially for targeting your lower abs. It builds real abdominal strength, improves body control, and carries over directly into advanced skills like toes-to-bar or front lever progressions. Here’s how to perform the Hanging Leg Raise with clean technique:

1. Starting Position

Hang from a pull-up bar with your arms fully extended and your body in a straight line. Engage your shoulders slightly by pulling them down and back, and keep your core tight to avoid swinging before initiating the movement.

2. Initiate the Movement

Start raising your legs by actively engaging your core, not by using momentum. Keep your legs straight and together while lifting them forward in a controlled motion. Focus on pulling from your lower abs rather than kicking with your hips.

3. Controlled Range of Motion

Lift your legs until they reach about a 45-degree angle with your upper body. Avoid going too fast or swinging. The goal is constant tension on your abdominal muscles, especially the lower part of your core.

4. Lower and Repeat

Slowly lower your legs back down under full control without letting them drop. Maintain tension throughout the entire movement and avoid swinging between reps. Repeat for controlled repetitions to build strength and stability.

Recommended Equipment for Hanging Leg Raises

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Liquid Chalk – For grip and security during the exercise.

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Resistance Bands – For adjustable support and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Hanging Leg Raise is a fundamental core exercise that develops strength, control, and body awareness:

• Targets the lower abs effectively

• Improves core stability and control

• Builds grip and shoulder endurance

• Transfers directly to advanced calisthenics skills

Mastering this movement will give you a strong foundation for exercises like toes-to-bar, L-sit, and front lever progressions.

Main muscles used

The Hanging Leg Raise primarily targets:

• Lower abdominal muscles

• Hip flexors

• Core stabilizers

• Shoulders and forearms for hanging stability

This combination makes it one of the most effective exercises for building a strong and functional core.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Even though Hanging Leg Raises look simple, small mistakes can reduce effectiveness or lead to bad habits:

• Using momentum: Swinging reduces core activation – stay controlled.

• Bent legs: Keep them straight to maximize lower ab engagement.

• Pulling from the hips: Focus on lifting with your abs, not your legs.

• Losing tension: Stay tight throughout the entire movement.

Train with control and intention – that’s what turns this simple movement into a powerful core builder.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!