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Hanging Leg Rotations

Muscles worked

  • Obliques

Equipment

Pull Up Bar or Gymnastic Rings
Pull Up Bar or Gymnastic Rings

Form Cues

  • Hang from a bar with a shoulder-width grip, arms fully extended

  • Engage your scapulae — pull your shoulders down, don't just hang passively

  • Brace your core and lift your legs in front of you (tucked or straight depending on progression)

  • Perform controlled circular motions with your legs — think about drawing circles with your feet

  • Start with small circles and increase the size as you build control

  • Keep your upper body as still as possible — the rotation comes from your core, not from swinging

  • Alternate direction after a few reps to train both sides evenly

  • Breathe steadily throughout the movement

Progressions

  1. 01

    Tucked Hanging Leg Rotations

    • Hang from a bar with arms fully extended

    • Bring knees towards chest in a tucked position

    • Rotate tucked legs in a circular motion

    • Keep upper body as stable as possible

    • Engage core throughout the movement

    • Perform rotations in both directions

    • Focus on controlled, fluid movements

  2. 02

    Advanced Tucked Hanging Leg Rotations

    • Hang from a bar with arms fully extended

    • Bring knees towards chest, but less tucked than basic version

    • Rotate legs in a wider circular motion

    • Maintain core engagement throughout

    • Minimize body swing and momentum

    • Perform rotations in both directions

    • Focus on increased range of motion while maintaining control

  3. 03

    Straight-Leg Hanging Leg Rotations

    • Hang from a bar with arms fully extended

    • Keep legs straight and together

    • Rotate legs in a circular motion

    • Maintain control throughout the rotation

    • Engage core muscles to minimize swinging

    • Perform rotations in both directions

    • Focus on smooth, controlled movements

Common mistakes

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Every exercise here adapts to your goals, equipment and schedule inside the app.