IsolationBodyweight
Hanging Straight Leg Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Hang from a pull-up bar with your arms fully extended and hands positioned slightly wider than shoulder-width apart using an overhand grip
- Keep your legs completely straight and together throughout the entire movement - do not bend your knees at any point
- Engage your core muscles tightly and maintain a neutral lower back position to prevent excessive swinging
- Take a deep breath, then use your lower abdominal muscles to raise your legs up in front of you in a controlled motion
- Continue lifting your legs until they are parallel to the ground or higher, focusing on using your abs rather than momentum
- At the top of the movement, squeeze your abdominal muscles as hard as possible and hold the contraction for 1-2 seconds
- Slowly and with complete control, lower your legs back down to the starting hanging position, taking 2-3 seconds
- Avoid any swinging or using momentum - keep the movement strict and controlled by maintaining constant core tension
💡Coaching Cues
- ✓
Keep your legs completely straight throughout the entire movement
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Lift with your abs, not your hip flexors
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Control the movement in both directions
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Squeeze your abs hard at the top of the movement
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Eliminate any swinging or momentum
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Lower slowly with full control
⚠️Common Mistakes
- ✗
Using momentum and swinging the body
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