Hanging Leg Raise on Dip Bars - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Hanging Leg Raise on Dip Bars

Step by step instructions, muscle activation and variants for the Hanging Leg Raise on Dip Bars.

MediumCore

About this exercise

The vertical leg raise on parallel bars is a core exercise performed while supporting your body weight on parallel dip bars with arms locked out. By raising your straight or slightly bent legs to hip or shoulder height, you intensely work the lower abs and hip flexors. The fixed arm position eliminates swinging compared to the hanging bar version.

How to Perform

  • Position yourself on the parallel bars with arms extended and elbows locked, supporting your full body weight
  • Let your legs hang straight down in the starting position
  • Brace your core and avoid swinging your torso
  • Exhale and raise both legs together by flexing your hips, keeping your legs as straight as possible
  • Lift until your legs are at least parallel to the floor, or higher for greater difficulty
  • Pause briefly at the top of the movement
  • Slowly lower your legs back to the starting position with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Core
Secondary
QuadricepsInner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Hanging Leg Raise on Dip Bars

The Hanging Leg Raise on Dip Bars is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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