Hanging Leg Raise Skill Practice
hanging leg raise progression
Every 2:00 x 6 rounds
3-5 quality Hanging Leg Raise reps
Use the listed easier scaling when needed
Finish each set before technical failure
Gymnastics
Hanging Leg Raise — CrossFit Technique Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The hanging leg raise is the straight-leg progression between knee raises and toes-to-bar. Hanging from a pull-up bar, the athlete lifts straight legs to roughly parallel or higher while maintaining active shoulders and trunk control. It is a very useful movement for CrossFit athletes because it builds the exact hip-flexor strength, midline tension, and hanging stamina needed for efficient toes-to-bar, without requiring the same kip timing or end-range compression. It is one of the highest-value gymnastics accessory drills for the core.
Quick answer
The hanging leg raise is the straight-leg progression between knee raises and toes-to-bar. Build Hanging Leg Raise with low-fatigue practice first; earn volume only after the required positions and range are repeatable.
Curated demonstration
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HANGING LEG RAISE Progressions (Beginner to Advanced)
Zack Henderson · reviewed 2026-08-06
Muscles Worked
Hip flexorsRectus abdominisLatsGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Low-fatigue skill development for Hanging Leg Raise, plus the specific hip flexors and rectus abdominis capacity needed to make the standard repeatable. |
|---|---|
| Avoid if | Avoid or scale Hanging Leg Raise if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bending the knees and turning the rep into a knee raise. |
| Scaling | Knee raises, lying leg raises, or tucked hanging raises. |
How to Do the Hanging Leg Raise
1
Hang from the bar with an active shoulder position.
2
Brace the core and keep the legs together and straight.
3
Lift the legs to parallel or higher without swinging excessively.
4
Pause briefly if possible, then lower under control.
Common Mistakes
✕
Bending the knees and turning the rep into a knee raise.
✕
Using uncontrolled swing to throw the feet up.
✕
Relaxing the shoulders into a passive hang.
Coaching Tips
✓
Own strict leg raises before trying to cycle them fast.
✓
A small pause at parallel is a great way to build real strength rather than momentum.
Scaling Options
Easier / Beginner
Knee raises, lying leg raises, or tucked hanging raises.
Harder / Advanced
Toes-to-bar, L-sit raises, or paused strict leg raises to the bar.
Training Examples
Train Hanging Leg Raise with a Clear Purpose
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Hanging Leg Raise Capacity Builder
hanging leg raise workout
5 controlled rounds
3-5 quality Hanging Leg Raise reps
6-8 reps of the listed easier scaling
Rest 60 sec and repeat cleanly
Frequently Asked Questions
Should I learn hanging leg raises before toes-to-bar?
Yes for most athletes. Hanging leg raises build the straight-leg strength and active hang control that make toes-to-bar much more efficient later.
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