PlanWorkouts

Exercise 0475 · REF 4Ml7QFO

Hanging Straight Leg Raise exercise animation

Hanging Straight Leg Raise

Category
Waist
Equipment
Body Weight
Target
Abs

A straight-leg hanging raise is the classic, hardest version of the hanging leg raise family — the longer lever arm from keeping the knees locked makes the hip flexors and abs work much harder for the same range of motion a bent-knee raise covers. Most lifters build up through bent-knee raises before this version feels controlled rather than swung.

How to Do the Hanging Straight Leg Raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your legs up in front of you, keeping them straight.
  3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Hanging Straight Leg Raise primarily targets the Abs, with Hip Flexors as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Hanging Straight Leg Raise work?
The Hanging Straight Leg Raise primarily targets the abs, with the hip flexors as the main supporting muscle group.
What equipment do I need for the Hanging Straight Leg Raise?
The Hanging Straight Leg Raise is done with no equipment — just body weight.
What's a good alternative to the Hanging Straight Leg Raise?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.