Hanging Straight-Leg Raise
How to Do It
Hang from a bar, shoulders lightly packed, legs straight. Brace and raise the straight legs toward horizontal (or higher), curling the pelvis at the top, without swinging. Pause, then lower the straight legs under control to the start. Keep the legs straight and the movement deliberate throughout. Repeat for reps.
Why It Works
A long-lever anterior-core exercise — keeping the legs straight greatly increases the load on the lower abs and hip flexors through the raise and controlled lowering, building strong anterior-core and hip-flexor strength plus grip endurance.
Hockey Transfer
Builds the strong lower-core and hip-flexor strength used in powerful knee/leg drive and a braced pelvis during skating; the grip and core demand supports stability and stick control through battles.
Coaching Cues
- "Straight legs, curl at the top"
- "no swing, control the lower"
- "shoulders packed, brace"
Common Mistakes
Swinging or kipping; bending the knees to cheat; dropping the legs uncontrolled
Progression / Regression
raise higher (toes-to-bar) or add ankle weight
hanging knee raise or bent-knee raises
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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