Hanging Leg Lifts


Muscle Worked

Middle and Lower Abdominals


  • Hang fully extended from a chin-up bar with your palms facing out.
  • Your hands should be 2-4 inches farther than shoulder-width
  • Your knees should be slightly bent and your back straight.
  • Keeping your legs together, slowly raise your knees upward as far as you can. Slightly tuck your pelvis forward. Hold for a second flexing your abdominals.
  • Your lower legs (from knees to toes) should be vertical.
  • Slowly lower your legs to the starting position in a controlled


  • Don't swing or rock to create an upward momentum.
  • Use your abdominals to do the lifting and lowering in a slow, controlled manner.