Core
Core
Leg Raises (Bar)
Intermediate
Level 50/100
Hanging straight-leg raises are a direct progression from hanging knee raises. With legs fully extended, you hang from the bar and raise the legs to 90° or more, intensely training the lower abs and hip flexors.
LevelIntermediate
Sets3-4 × 8-15 reps
Rest90 sec
EquipmentPull-up bar
Execution
Hang from the bar with a firm grip. Legs fully extended. Brace the core and raise the straight legs to 90° (L-hang) or higher. Lower with control without using swing.
KEY: Active posterior pelvic tilt on the way up. If the legs rise without the pelvis rotating, the abs barely work.
Progression
Knees to chest → legs to 90° → straight legs → toes to bar.
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