Weighted Hanging Straight Leg Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Hanging Straight Leg Raise

Step by step instructions, muscle activation and variants for the Weighted Hanging Straight Leg Raise.

HardAbsCore

About this exercise

The weighted hanging straight leg raise is an advanced core exercise performed while hanging from a pull-up bar with additional weight attached to the ankles. Keeping the legs fully extended, you raise them until parallel to the floor or higher, maximally loading the rectus abdominis and hip flexors. The added weight increases the demand on the entire abdominal wall compared to the bodyweight version.

How to Perform

  • Attach ankle weights or a weight plate to ankle straps and secure them around your ankles
  • Grip a pull-up bar with both hands slightly wider than shoulder-width, arms fully extended, body hanging freely
  • Brace your core and keep your legs straight and pressed together
  • Exhale and raise both legs upward in a controlled arc until they reach at least parallel to the floor
  • Pause briefly at the top, then slowly lower your legs back to the starting position under control
  • Avoid swinging or using momentum throughout the movement

Muscle Activation

Primary
AbsCore
Secondary
Quadriceps

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Hanging Straight Leg Raise

The Weighted Hanging Straight Leg Raise 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.

You may also like

45 Degree Lean Back Alternate Knee Raise

Bodyweight · Easy
AbsObliquesQuadricepsCore

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90 Degree Crunch Heel Touch

Bodyweight · Easy
AbsCoreObliques

90/90 Switch

Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs