Hanging Leg Raise
Superior lower abdominal movement requiring active posterior pelvic tilt.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Hang from overhead pull-up bar with overhand grip and dead hang arms. Contract core and roll pelvis backwards, lifting legs straight out to 90 degrees.
- Primary Muscle: ABS
- Secondary Synergists: Pure Isolation
- Rest Interval: 60 seconds between sets
Hanging Leg Raise Anatomy Activation
Primary motor unit recruitment for abs with secondary synergist stabilizers.
Step-by-Step Execution Guide
Hang from overhead pull-up bar with overhand grip and dead hang arms.
Contract core and roll pelvis backwards, lifting legs straight out to 90 degrees.
Pause at top, lower slowly without swinging.
Common Mistakes & Form Fixes
Swinging body back and forth.
Only lifting thighs without curling pelvis.
Bend knees if straight legs cause hip flexor dominance.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
