How to do it
- Hang from a bar with straight arms and legs together.
- Raise straight legs until they are at least parallel with the floor, curling the pelvis at the top.
- Lower slowly without swinging.
Cues that matter
- Point the toes and keep the legs locked to make it harder.
- If you swing, regress to knee raises.
Common mistakes
- Using momentum from a swinging body.
- Bending the knees halfway to cheat the range.
Muscles worked
Primary
- Abs & Core
- Lower abs
Also works
- Hip flexors
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Hanging Straight-Leg Raise in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps