Hanging leg raise

Hang from the bar and raise your straight legs to at least hip height, strongly working the abs, hip flexors and grip.

How to do it

1. 01Grip the bar overhand at shoulder width, hang with straight arms and pull your shoulders down slightly into an active hang.
2. 02Brace your abs, keep your legs together with knees and toes straight, and let your body go still.
3. 03Exhale and raise your straight legs to at least hip height, tilting your pelvis back at the top.
4. 04Lower your legs slowly to a straight hang without swinging, then repeat.

Common mistakes

• Bending the knees to make it easier — keep your legs straight, or go back to hanging knee raises.
• Swinging for momentum — pause at the bottom, then lift and lower slowly.
• Arching the back as the legs drift behind you at the bottom — hold a slight hollow and stop your legs just under your body.

In the Hanging leg raise progression

1. 1Hanging knee raise
2. 2Hanging leg raise
3. 3Toes to bar

Standard to move on: 3 sets × 10, two sessions in a row.