Hanging leg raise progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Hanging knee raise · Beginner · reps
   Hanging from a pull-up bar with straight arms, the bent knees lift toward the chest until the thighs are above horizontal, then the legs lower under control to hang straight.
2. Hanging leg raise · Intermediate · reps
   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.
3. Toes to bar · Advanced · reps
   Hanging from a pull-up bar, the straight legs lift in front while the straight arms press the bar down and the torso leans back, until the toes touch the bar between the hands; then the legs lower slowly to the hang.