Hanging leg raise

Coreintermediaterepspull-up bar

Hanging from a pull-up bar with straight arms and the body vertical, the straight legs lift forward until they are parallel to the floor (hips 90 degrees), then lower slowly without swinging.

How to do it

1. Grip a pull-up bar overhand about shoulder-width apart and hang with arms fully straight, feet off the floor, legs straight and together.
2. Brace the abs and tilt the pelvis slightly backward; the body hangs still, no swing.
3. Exhale and raise both straight legs forward until they are horizontal (hips about 90 degrees); the torso stays almost vertical, leaning back only slightly.
4. Hold a second, then lower the legs slowly back to hanging straight down.
5. Hands never leave the bar; elbows stay straight.

Muscles worked

Main: abs, quads
Supporting: obliques, forearms, lats