Hanging Straight Leg Raise

abswaistbody weight

Learn how to do the Hanging Straight Leg Raise with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Hip Flexors.

Hanging Straight Leg Raise exercise demonstration showing proper form

How to Do the Hanging Straight Leg Raise

Follow these steps to perform the Hanging Straight Leg Raise with correct form:

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your legs up in front of you, keeping them straight.
  3. 3Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
  4. 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

Hanging Straight Leg Raise Muscles Worked

Primary

abs

Secondary

hip flexors

Exercise Details

Equipment
body weight
Body Part
waist
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Hanging Straight Leg Raise?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Hanging Straight Leg Raise work?

The Hanging Straight Leg Raise primarily targets your Abs. Secondary muscles worked include Hip Flexors. This makes it an effective exercise for developing your waist.

Do I need equipment for the Hanging Straight Leg Raise?

No. The Hanging Straight Leg Raise is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Hanging Straight Leg Raise with proper form?

Start by Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Hanging Straight Leg Raise?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Hanging Straight Leg Raise?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Hanging Straight Leg Raise best for?

The Hanging Straight Leg Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

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