Waist Exercise · Body Weight

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Hanging Straight Leg Raise

Category

Waist

Equipment

Body Weight

Target

Abs

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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, arms fully extended and palms turned away from you.
2. Tighten your core and raise your straight legs out in front of your body.
3. Keep lifting until your legs reach parallel to the floor, or as far as is comfortable.
4. Hold briefly at the top, then slowly bring your legs back down to the start.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

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 Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

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