Hanging Leg Raise

Definition

The hanging leg raise is a core exercise performed from a pull-up bar where the athlete lifts straight legs from a dead hang to hip height or above. It is the advanced progression of the hanging knee raise, demanding greater abdominal and hip-flexor strength through a longer lever arm.

Technique & Form

1. Starting position - Hang from a bar with arms extended, shoulders engaged. Legs straight.
2. Raise phase - Keeping the legs straight, flex the hips and contract the abs to raise the feet to hip height or higher.
3. Lowering phase - Lower the legs under control. Do not swing or use momentum.
4. Breathing - Exhale as you raise; inhale as you lower.
5. Tempo - 2 seconds up, 3 seconds down.

Muscles Worked

• Primary movers: Rectus abdominis, hip flexors (iliopsoas)
• Stabilizers: Obliques, lats, forearm flexors (grip)

Common Mistakes

• Swinging - Momentum negates the ab work. Fix: dead-stop at the bottom before each rep.
• Bending the knees - Reduces the difficulty. Fix: if you cannot keep legs straight, regress to knee raises.

Benefits

• Maximum lower-ab challenge through a long lever arm.
• Builds hip-flexor strength for running knee drive.
• Develops grip endurance simultaneously.

HYROX^® Context

The hanging leg raise builds the advanced core and hip-flexor strength that stabilizes the pelvis during high-speed running and heavy station work. Program 3 sets of 8-12 reps on core days. Progress from hanging knee raises when those become easy for 15 reps.

Variations & Alternatives

• Hanging Knee Raise - Bent-knee regression for building up.
• Dumbbell Side Bend - Oblique-focused core work.
• Inchworm - Full-body core exercise from standing.

FAQ

How high should I raise my legs? Minimum: feet to hip height (thighs parallel). Advanced: toes to bar. Start where you can maintain straight legs.

How often should I train leg raises? 2-3 times per week, 3 sets of 8-12 reps. Allow 48 hours between sessions.

Track your core progression and ab strength with ROXBASE.