Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Hanging Leg Raise is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsRectus abdominisLatsGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep hanging leg raise mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Hanging Leg Raise in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
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
Generate a WOD with Hanging Leg Raise
Use the generator to turn this movement into a full session based on your level, equipment, and training goal. This is the fastest way to move from movement knowledge to real training.
Next Training Tools
Related Exercises
Ready to put the Hanging Leg Raise to work?
Generate a WOD that includes this movement, calibrated to your level and equipment.