The hanging leg raise is one of the hardest ab exercises. Raising straight legs from a hang works the hip flexors and lower abs, and curling the pelvis up at the top brings in the rectus abdominis fully — it's a strong progression once crunches and planks get easy.
Primary muscles
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
Go back slowly to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.
3 sets of 6–15 reps. If straight legs are too hard, start with bent-knee raises and straighten the legs as you get stronger.
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