Hang from a bar with an active hang. Keeping your legs straight, lift them until they're parallel to the floor (90 degrees) or higher. Lower them slowly with control. Don't swing—use your core, not momentum. This builds serious lower ab and hip flexor strength. If you can't keep your legs straight, regress to knee raises. Work up to 10 controlled reps. This is one of the best core builders in calisthenics.

Hanging Leg Raises

Bodyweight Exercise Collection

Windshield Wipers
Windshield Wipers are a dynamic core exercise where the legs are swept from side to side while hanging or in an L-Sit position.
Elite L-Sit Hanging Leg Raises Pull-up Bar Parallettes Core Skill Obliques (Internal & External)Core Core Stabilizers Hip Flexors (Psoas & Iliacus)Lower Back (Erector Spinae)Shoulders
L-Sit
The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength.
Advanced Hanging Leg Raises Pike Compression Support Hold None (Bodyweight Only)Parallettes Parallel Bars Core Skill Core Hip Flexors (Psoas & Iliacus)Triceps Shoulders Medial Deltoids Serratus Anterior

Hanging Knee RaisesBench Dips

Hanging Leg Raises

Bodyweight Exercise Collection

Windshield Wipers

L-Sit