Hanging Straight Leg Raise
- Target muscle
- Iliopsoas
- Synergist muscles
- Adductor Brevis, Adductor Longus, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The hanging straight leg raise is a bodyweight hip-flexor and core exercise that primarily targets the iliopsoas, with assistance from the quadriceps, sartorius, tensor fasciae latae, and the inner-thigh adductors (adductor brevis, adductor longus, and pectineus). Hanging from a pull-up bar, you raise your straight legs in front of you, building hip-flexor strength and lower-body control.
How to do the Hanging Straight Leg Raise
- 1Grip a pull-up bar slightly wider than shoulder-width with an overhand grip and hang at full arm extension, feet off the floor.
- 2Engage your shoulders by pulling them down away from your ears, and brace your core to limit swinging.
- 3Keeping your legs straight and together, raise them in front of you by flexing at the hips.
- 4Lift until your legs reach at least parallel to the floor, or higher if your hamstring flexibility allows.
- 5Pause briefly at the top without using momentum, keeping your torso as still as possible.
- 6Lower your legs slowly and under control back to the hanging start position.
- 7Complete your reps, then step down or drop off the bar safely.
Form tips
- Move slowly in both directions so your hip flexors do the work instead of momentum and swinging.
- Keep your knees locked out and legs together to maximize tension on the iliopsoas and adductors.
- Pull your shoulder blades down and keep your arms active to protect your shoulders and stay stable on the bar.
- If swinging is hard to control, pause at the bottom of each rep to reset before lifting again.
- Use chalk or straps if your grip fails before your hip flexors do, so the target muscles get fully worked.
Common mistakes
- Using a kipping swing to throw the legs up, which shifts work off the hip flexors and reduces the training effect.
- Bending the knees to make the rep easier, which lessens the load on the iliopsoas and changes the movement.
- Lifting only a few degrees and calling it a full rep, cutting the range of motion short and limiting strength gains.
- Dropping the legs quickly and letting them fall, which wastes the eccentric and can strain the hip flexors.
- Hanging with loose, shrugged shoulders, which stresses the shoulder joints and makes the hang unstable.
Frequently asked questions
What muscles does the hanging straight leg raise work?
It primarily works the iliopsoas (hip flexors), with the quadriceps, sartorius, tensor fasciae latae, and the inner-thigh adductors (adductor brevis, adductor longus, and pectineus) assisting.
Is the hanging straight leg raise good for beginners?
It is fairly advanced because it demands hip-flexor strength, grip endurance, and core control at the same time. Beginners can start with hanging knee raises and progress to straight legs as they get stronger.
Does this exercise train the abs or the hip flexors?
The straight-leg version mainly trains the iliopsoas hip flexors, since the lift comes from flexing at the hips. Your abs work to brace the trunk and stop swinging, but they are not the primary muscle here.
What's a good alternative to the hanging straight leg raise?
The hanging knee raise is an easier regression, while lying or captain's-chair leg raises target similar hip flexors with less grip demand. Choose based on your grip endurance and hip-flexor strength.
How many sets and reps should I do?
Aim for 3 to 4 sets of 8 to 12 controlled reps. Stop a rep short once your form breaks down or you start swinging, since quality range of motion matters more than the count.
