Hanging Leg Raise — CrossFit Technique Guide
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.
Muscles Worked
Equipment
How to Do the Hanging Leg Raise
Hang from the bar with an active shoulder position.
Brace the core and keep the legs together and straight.
Lift the legs to parallel or higher without swinging excessively.
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.
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.
Build It Into a Workout
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Related Exercises
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