Hanging Straight Leg Raise

Instructions

1
Hang from pull-up bar with both hands gripping shoulder-width apart, arms fully extended, legs straight below torso with feet together or slightly crossed
2
Engage core and stabilize shoulder muscles, maintain neutral spine throughout movement, keep chest upright
3
Lower legs slowly and controlled by extending knees, allowing hip flexors to lengthen while maintaining grip on bar and scapular stability
4
Drive knees upward toward chest by flexing hip and knee joints simultaneously, exhale as legs raise, return to starting position with controlled descent
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Hanging Straight Leg Raise because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips, Waist region.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Reduces the likelihood of Hips, Waist injuries by reinforcing connective tissue strength.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips, Waist.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hanging Straight Leg Raise
  • Cable Hanging Straight Leg Raise
  • Banded Hanging Straight Leg Raise

Beginner Tips

If you are new to the Hanging Straight Leg Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions