Hanging leg raise with straight legs

What makes this exercise particularly effective?

The hanging leg raise with straight legs is a challenging core exercise that primarily targets the lower abdominal muscles, hip flexors, lats, and even the forearm muscles (activated for grip). In contrast to crunches, the movement goes from bottom to top – ideal for effectively training the deep abdominal muscles.

What effect does the exercise achieve?

• Maximum activation of the abdominal muscles – especially the lower regions of the rectus abdominis – through controlled lifting of the extended legs.

• Strengthening of the hip flexors as well as lats and grip strength, as the body must be held stable throughout the movement.

• Improvement of core stability, as the movement requires isometric holding and avoiding any swinging motion.

• Mobility, posture & spinal relief – as a pulling movement, it unloads the spine and supports an upright posture.

• Scalable for every level – with variations such as angled knees, butterfly legs, or progressive intensity with additional weight.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The hanging leg raise complements this foundation effectively:

• Functional core balance – strengthens deep core stability, supports posture, and improves efficiency in Big 5 movements.

• Integrated body control – promotes acceleration and coordination, also beneficial for squats, deadlifts, and pull-ups.

• Holistic body stability – strengthens not only the core, but also grip, back, and hip flexor muscles.