Hanging Leg Raise
Learn the setup, execution, cues, mistakes, and safer progressions for this movement before adding load.
- Rectus Abdominis
- Pull-Up Bar
- Advanced
Set up
- Set up the pull-up bar so you can move without reaching or shifting to find position.
- Stack the joints around the rectus abdominis target and brace before the first repetition.
- Start with a load and range that you can repeat without compensating.
Execute
- Move through a controlled range while keeping the rectus abdominis as the main target.
- Pause briefly at the strongest position instead of bouncing through it.
- Return to the start with the same control you used to begin.
Coach cues
- Stay stacked.
- Move with intent.
- Control the return.
- Stop one clean rep before form breaks.
Common mistakes
- Adding load before owning the range.
- Using momentum to finish a repetition.
- Letting posture change as fatigue rises.
- Rushing the eccentric phase.
Breathing
Brace without holding your breath indefinitely; exhale during the hardest part while keeping the trunk organized.
Tempo
Slow down until you can keep the pelvis and ribcage in the intended position.
Safety check
Choose the version that lets you control the spine. Quality beats duration or load.
Make it easier
Reduce load, shorten the range slightly, or choose a supported variation.
Make it harder
Add a pause, a slower eccentric, or a small amount of load only after every repetition is consistent.
