HANGING LEG RAISE

Setup

Hang from a pull-up bar with arms fully extended. Engage lats to depress shoulders (don't shrug). Keep core braced and legs straight or slightly bent.

Execution

Raise your legs by flexing at the hips, bringing knees toward your chest (or legs parallel to floor for straight-leg version). Pause at the top, then lower with control. Avoid swinging.

Key Cues

• Initiate with core, not momentum

• Control the descent: 2-3 seconds

• Keep shoulders down: don't shrug

• Full range: dead hang to knees at chest

• No swinging: strict form

Common Mistakes

• Using momentum to swing legs up

• Shrugging shoulders

• Partial range of motion

• Not controlling the descent

• Going too fast

Programming

3-4 sets of 8-15 reps. If you can't do full hanging leg raises, start with knee raises or use an ab strap. Progress to straight-leg raises as you get stronger.

Great for building lower ab strength.