Weighted Hanging Straight Leg Raise

Muscles worked

Setup

1. Place a dumbbell on the floor directly beneath the pull-up bar.
2. Grip the bar with an overhand, shoulder-width grip and hang with arms fully extended.
3. Secure the dumbbell between your feet, squeezing your ankles together to lock it in place.
4. Engage your lats and core to stabilize your body and prevent swinging.

How to do it

1. Exhale as you lift your legs straight out in front of you, keeping knees locked and the dumbbell secure.
2. Continue the movement until your legs are at least parallel to the floor, focusing on tilting the pelvis upward.
3. Inhale as you slowly lower your legs back to the starting position with a controlled 3-second tempo.
4. Maintain a slight hollow-body position at the bottom to keep tension on the abs and prevent momentum.

Form checklist

• Keep legs completely straight throughout the entire range of motion.
• Avoid using momentum or swinging your torso to lift the weight.
• Squeeze the dumbbell tightly with your feet to prevent it from slipping.
• Keep your shoulders 'packed' by pulling them away from your ears to protect the joints.

Pro tips

• At the top of the rep, focus on curling your pelvis toward your chest to maximize rectus abdominis contraction.
• Use lifting straps if your grip strength limits your ability to complete the set for your core.
• Visualize pulling your belly button toward your spine to engage the deep transverse abdominis.

Make it harder

• Increase the eccentric phase to 5 seconds to maximize time under tension.
• Perform 'Toes to Bar' by lifting the dumbbell all the way to the pull-up bar while maintaining straight legs.

Frequently asked

What muscles does the weighted hanging straight leg raise work?

The weighted hanging straight leg raise primarily targets the abs and obliques, and also works the deltoids, erector spinae, and lats as secondary muscles.

What equipment do you need for the weighted hanging straight leg raise?

The weighted hanging straight leg raise uses dumbbell.

Is the weighted hanging straight leg raise good for beginners?

The weighted hanging straight leg raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques