Hanging straight leg raise

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 9

Description: Grab a secure bar with a shoulder-width pronated grip (overhand grip). Tilt your pelvis backward to straighten your lower back. Keep your back and knees straight, and your feet together. Exhale as you slowly raise your legs by flexing your hips. Hold for two counts. Inhale as you slowly lower your legs in a controlled manner by extending your hips. Repeat the exercise.

Exercise ID: 00128

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-up Properly: Start with a dynamic warm-up to prepare your core and hip flexors. Light cardio or dynamic stretching can help.
Grip Strength: Your grip may tire before your abs do. Use chalk or straps if necessary to maintain a firm grip on the bar.
Engage Your Core: Focus on engaging your core muscles throughout the exercise. Imagine pulling your navel toward your spine to keep your abs tight.
Controlled Movements: Avoid swinging your body or using momentum to complete the movement. Perform each leg raise in a slow and controlled manner.
Breathing Technique: Exhale as you raise your legs and inhale as you lower them. Proper breathing can help maintain a steady pace and improve core engagement.
Minimize Leg Bend: Keep your legs as straight as possible to maximize the involvement of your lower abdominal muscles. A slight bend is okay, but strive for straight legs.
Mind Your Range of Motion: Raise your legs as high as you can without compromising form. Ideally, aim to bring your legs parallel to the ground or even higher.
Use Progressions: If the full hanging straight leg raise is too challenging, start with bent knee raises and gradually work towards straight leg raises as your strength improves.
Lower Slowly: The eccentric (lowering) phase is as important as the concentric (raising) phase. Lower your legs slowly to enhance muscle activation and control.
Avoid Swinging: To keep the movement focused on your core, minimize any swinging of your torso. If you start to swing, pause and stabilize before continuing.
Elbow Position: Keep a slight bend in your elbows and make sure they are not flared out too much. This helps maintain a stable hanging position.
Use a Spotter or Assist: If you're new to this exercise, having a spotter or using an assisted pull-up machine can help you get comfortable with the movement.
Consistency is Key: Incorporate the hanging straight leg raise regularly into your core routine. Consistency will lead to better strength and muscle definition over time.

Exercise overview

Exercise tips and tricks

Download the app