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Last updated February 2, 2026
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abs
Leg Raise - Hanging, Bent Knee (Arm Slingers)
Secure your arms in the slings and let your legs hang freely. Use your lower abs to curl your knees up towards your chest, lifting your hips slightly at the top. Lower slowly to prevent swinging.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a pull-up bar or arm slings that can support your weight.
- Grip the bar or slings with your palms facing forward, hands shoulder-width apart.
- Step 2Hang
- Allow your body to hang freely from the bar or slings, keeping your arms fully extended.
- Engage your shoulders by slightly pulling them down away from your ears.
- Step 3Bend Your Knees
- Bend your knees and bring them towards your chest, keeping your feet together.
- Focus on using your abdominal muscles to lift your legs rather than swinging your body.
- Step 4Lift Your Legs
- Continue to lift your knees until they are at or above hip level.
- Keep your core engaged and avoid using momentum to lift your legs.
- Step 5Lower Your Legs
- Slowly lower your legs back to the starting position, maintaining control throughout the movement.
- Avoid letting your legs drop quickly; focus on a controlled descent.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring proper form with each lift and lower.
- Step 7Finish the Exercise
- After completing your reps, carefully lower your feet to the ground.
- Release your grip on the bar or slings and step away safely.