How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Core
Hanging Leg Raise
Straight-leg raise. Only after knee raises are clean.
advancedGym floorStudio
Core · Bodyweight
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Hanging Leg Raise
Athlean-X
How to handle weight
Unloaded. Ankle weights much later. If you kip, you do not get extra reps — you get knee raises.
Usual programming
3 × 5–10.
Caution
Packed shoulders. No kip. Straight-leg only after knee raises are clean. Stop the pendulum with the lats, not the swing.
Setup
Hang, legs long, raise to at least parallel, lower without swing.
Cues
- Shoulders packed
- No kip
- Control
Common mistakes
- Kipping
- Bending into a knee raise mid-rep and calling it straight
- Swinging
Home swap
Knee raise, or captain’s chair
