Hanging Straight Leg Raise

CoreBar

The hanging knee raise progressed to straight legs, dramatically increasing the lever arm and the demand on the lower rectus abdominis and hip flexors.

Demo: General gymnastics demo

Sets

3

Reps

8-10

Rest

1 min

Contraindications

Hamstring tightness limiting range — regress to bent-knee variation.

Setup

Hang from a pull-up bar with an active shoulder position, legs fully extended.

Execution

  1. 1Brace the core before initiating the raise
  2. 2Raise the straight legs up toward horizontal or higher, curling the pelvis under
  3. 3Avoid swinging — control the movement strictly through the core
  4. 4Pause briefly near the top
  5. 5Lower the legs back down slowly, resisting the swing

Key cues

  • Legs stay straight the entire time
  • Curl the pelvis under at the top
  • No kipping or swinging
  • Control the eccentric lowering fully

Common faults

  • Bending the knees to cheat the range (reverting to a knee raise)
  • Swinging for momentum instead of strict control
  • Only lifting to horizontal without any pelvic curl
  • Rushing the descent

Tweaks

  • Bend the knees slightly as a regression when fatigued
  • Add ankle weights for advanced loading
  • Progress toward toes-to-bar once range and control are solid

Regressions

Hanging Knee Raise

Progressions

Toes-to-Bar

Muscles

Primary: Rectus Abdominis, Hip Flexors

Secondary: Grip/Forearms, Lats

Notes

FLEXION.

Sources

Attribution: Classic calisthenics / gymnastics canon