Fysiqal

Dynamic Core · Advanced

Hanging Leg Raise

Isolation dynamic core exercise using bodyweight, pull-up bar.
Hanging Leg Raise demonstration (no audio).
Movement pattern
Dynamic Core
Difficulty
Advanced
Equipment
Bodyweight, Pull-up bar
Mechanics
Isolation
Sides
Bilateral
Main plane
Sagittal

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How to do the Hanging Leg Raise

Cues reviewed by Kwabena Osei on

Setup

Hang from a bar with your legs straight and together.

  1. Raise your straight legs up toward horizontal (or higher) by flexing at the hips, keeping your legs together and controlled.

  2. This movement recruits the hip flexors heavily -- brace your abs hard to counter the lumbar-lordosis pull that comes with strong hip-flexor involvement.

  3. Lower under control rather than dropping your legs.

Common mistakes

  • Swinging or kipping to generate momentum instead of a controlled hip-flexion raise.

  • Letting the lower back arch at the bottom of the rep -- a sign the hip flexors have taken over and the lumbar spine is absorbing the load.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip flexionprimary action

    Iliopsoas (prime mover, high emphasis); Rectus femoris (synergist, high emphasis); Tensor fascia lata (synergist, moderate emphasis); Sartorius (synergist, low emphasis); Pectineus (synergist, low emphasis)

  • Spine flexionsecondary action

    Rectus abdominis (synergist, moderate emphasis); External oblique (synergist, low emphasis)

Related exercises

All dynamic core exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.