Movement overview

The Hanging Straight Leg Raise is a core exercise that targets the abdominal muscles, particularly the lower abs, while also engaging the hip flexors and stabilizing muscles of the shoulders and back. This exercise requires a pull-up bar or similar apparatus to perform.

Step-by-step cues

1. Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and lift your legs straight up in front of you until they are parallel to the ground.
3. Keep your legs straight and avoid swinging or using momentum.
4. Hold the top position briefly, then slowly lower your legs back to the starting position.
5. Repeat for the desired number of repetitions.

Technical tips

• Ensure your grip is secure before starting to prevent slipping.
• Focus on using your core muscles to lift your legs rather than swinging them.
• Maintain a controlled motion throughout the exercise to maximize effectiveness and reduce injury risk.
• If you find it difficult to keep your legs straight, start with bent knees and gradually work towards straightening them as you build strength.
• Avoid arching your back; keep your spine neutral and engage your core for stability.