Exercise
WEIGHTED VERTICAL STRAIGHT LEG RAISE
Form cues
About
A hanging straight-leg raise performed with ankle weights from a vertical bar hang, maximizing lower abdominal and hip flexor loading through full range of motion.
Instructions
Step-by-step technique
Position arms on padded station
Step into the vertical leg raise apparatus and place your forearms firmly on the padded supports. Grip the handles securely and press your upper back against the rear pad to establish a stable, rigid torso position before lifting your feet.
press back flatSecure weight between your ankles
Carefully place an ankle weight or dumbbell between your feet, ensuring it is locked firmly in place. Keep your legs fully extended toward the floor while maintaining a neutral spine and keeping your head held in a neutral, forward-facing position.
squeeze the weightInitiate upward controlled movement
Exhale as you engage your lower abdominals to lift your straight legs upward simultaneously. Continue raising them until your feet reach at least hip height or horizontal, ensuring you do not use momentum or rocking motions to assist the lift.
no swingingMaintain full leg extension
Keep your knees completely locked throughout the entire duration of the lift to maximize tension on the core and hip flexors. Avoid any bending at the knee joint, as this will significantly reduce the intensity of the abdominal contraction.
knees locked tightLower legs with deliberate control
Inhale as you slowly descend your legs back to the starting vertical position under complete muscular control. Do not allow the weights to sway or touch the frame, ensuring you reset to a dead stop before starting your next repetition.
slow descentCommon mistakes
What goes wrong — and why
Kipping or swinging
Using body swing to initiate the raise bypasses the intended muscles.
Come to a dead stop between reps and initiate each raise from a controlled hang.
Grip failure limiting reps
The grip giving out before the abs reduces training effectiveness.
Use wrist straps to allow the abdominals to be the limiting factor.
Lowering too fast
Rapid descent misses the eccentric abdominal loading.
Lower the legs over 3 seconds on each rep.
Variations · Progressions · Regressions
Adaptations for every level
Weighted Vertical Leg Raise (on parallel bars)
Use supported arm pads to eliminate grip as a limiting factor.
Weighted Hanging Knee Raise
Bend the knees to reduce the lever arm and difficulty.
Windshield Wipers (weighted)
Add rotation at the top of the vertical raise for an oblique challenge.