Core · Bodyweight
Arm Slingers Hanging Straight Legs
How to do the arm slingers hanging straight legs, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Hang from a pull-up bar with your arms straight and legs extended below you. Keeping your legs straight, swing them up and across in a controlled slinging motion while bracing your core, then lower them back down with control. The arm and shoulder swing helps drive the legs through the range.
- 1Feel your lower abs and hip flexors lift the legs
- 2Keep your core braced so you don't swing out of control
- 3Drive the movement with your trunk, letting the arms assist
Common mistakes
- Don't let your body swing wildly between reps
- Avoid bending your knees to cheat the legs up
- Don't drop your legs and yank at the bottom
Muscles worked
The arm slingers hanging straight legs mainly works the lower abs and hip flexors, with the forearms, upper abs, obliques, and lats assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- Upper AbsSupport
- ObliquesSupport
- LatsSupport
- BicepsMinor
- Upper TrapsMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the arm slingers hanging straight legs for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.