Technique
- Hang from a bar or rings.
- Lift your legs straight up until they are parallel with the ground.
- Lower them back to the starting position with control.
Form tips
- Do not swing.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
- Pelvis
- Quadriceps
- Abs
- Obliques
Secondary
- Hip adductors
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
Equipment
Appears in
Joint movements
Progressions
Hanging leg raises toes-to-hands
Intermediate
Inverted hang pike lifts
Intermediate
Regressions
Hanging knees to chest
Novice
Advanced hanging knee raise
Novice
View Similar Exercises
View Similar Exercises
Hanging knees to elbows
Intermediate
Band-assisted rings pullup
Novice
Band-assisted pullup
Novice
Pullup eccentric
Novice
L-sit active hang
Novice
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