Hanging Straight Leg Raise

The Hanging Straight Leg Raise is an exercise targeting the abdominals, although some muscles in the thighs and pelvis also actively contribute.

As the name suggests, the nearly straight legs are raised. Two muscles in the thighs and muscles in the pelvis are primarily involved.

The exercise is then extended by also raising the pelvis itself toward the chest. This is primarily a function of the rectus abdominis (the basis of the ‘six-pack’). It pulls the pelvis toward the sternum by rounding the back.

By keeping the legs (nearly) straight instead of bent, as in the Hanging Knee Raise and Hanging Leg-Hip Raise, the exercise is made more difficult. This is especially the case during the first part of the exercise, when the legs do most of the work.

Hanging Straight Leg Raise execution

Hang from a pull-up bar

Raise the nearly straight legs until they are horizontal.

In a smooth movement, continue bringing the legs toward chest height or higher by raising the pelvis/hips themselves.

Hanging Straight Leg Raise

Active muscles:

Abdominals:

Rectus abdominis
External oblique
Internal oblique
Transversus abdominis (transverse abdominal muscle, or ‘corset muscle’)

Pelvis:

Psoas major
Iliacus

Legs:

Rectus femoris
Sartorius

Hanging Straight Leg Raise technique

You do not perform this and similar exercises to train the lower abdominals. That is not possible. You train the entire rectus abdominis, not a specific part of it.

During the first part of the exercise, muscles in the pelvis and thighs are primarily used. The rectus femoris brings the thigh toward the pelvis and the lower spine, and vice versa. The weaker sartorius and muscles in the pelvis (psoas major and iliacus) assist the rectus femoris in this.

The abdominal muscles primarily come into action during the second part of the exercise, when the pelvis itself is raised. Nevertheless, many people who want to train their abdominals do not perform this part of the exercise.

The exercise can also be performed in a dip station with support pads for the forearms and back. In that case too, it is important that the pelvis itself also moves forward and upward. Therefore, make sure that your lower back no longer makes contact with the equipment at the end of the exercise.

At a glance