Hanging Straight Leg Raise

The hanging straight leg raise hangs from a bar and lifts straight legs to at least hip height. It trains the lower abs and the hip flexors, builds grip strength from the hang, and is one of the hardest bodyweight ab exercises there is.

Targets: Iliopsoas
Also works: Adductor Longus, Pectineous, Quadriceps, Sartorius
Equipment: Body weight
Level: Beginner
Start with: 3 × 10-12, 60s rest

How to do it

Hang from a pull-up bar with an overhand grip and straight arms.
Set your shoulders down and brace your abs to stop any swing.
Keeping your legs straight, lift them in front of you to hip height or higher.
Curl your pelvis up at the top, then lower your legs slowly.

Form cues

Tilt the pelvis up at the top; that is the ab part of the rep.
Lower for three seconds to kill the swing.
Bend the knees if you cannot keep the legs straight.

Common mistakes

Swinging the legs up with momentum, so the swing does the lift instead of the abs. Pause at the bottom of each rep.
Only lifting the legs without curling the pelvis, which makes it mostly a hip-flexor exercise.
Letting grip end the set. Use straps if your hands give out before your abs.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your iliopsoas is what needs the work, not because it was next on a list.

More glutes movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.