Your Guide to Strong, Secure Leg Hangs

Leg hangs are one of those fundamental tricks in pole that look deceptively simple — but the truth is, they require a lot of strength, coordination, and mobility to feel secure. If you’ve ever felt like you’re sliding out of your knee pit or struggling to let go with your hands, you’re not alone.

This guide breaks down strength and mobility drills that will actually help you feel stronger and more confident in your inside and outside leg hangs.

⚠️ Quick note: this isn’t a step-by-step “how to” for leg hangs on the pole. Think of it as your cross-training companion — the strength and mobility work that makes those shapes easier once you’re in class.

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What Both Leg Hangs Require

No matter which variation you’re working on, you’ll need:

Hip mobility → to rotate and wrap your leg securely around the pole.

(abductors, adductors, and hip flexors)

Lower body strength → to clamp and squeeze into place.

(hamstrings, quads, abductors, adductors, hip flexors, and glutes)

Core stability → to support your shoulders and place your torso in the right position.

(rectus abdominus, obliques, transverse abdominus, and erectors)

These are the foundations. Without them, the shape will always feel unstable.

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Inside vs. Outside Leg Hang: What’s the Difference?

Inside Leg Hang =

external rotation + hamstring contraction + adduction (squeezing leg into the pole) to secure the shape.

Outside Leg Hang =

internal rotation + external rotation + hamstring strength to secure the knee grip.

Rule of Thumb 👍

• Inside = clamp down, squeeze knee in.

• Outside = pull leg across, externally rotate, squeeze heel to butt.

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Training for Inside Leg Hangs

What They Require

• Large range of external rotation.

• Strong adduction (pulling into the pole).

• Glute and core engagement to square hips and chest.

Conditioning Drills for Choppers

• 90/90 Leg Lifts or Rotations → add ankle weights to progress. Elevate hips if not able to sit upright
  👉 watch demo video

• Copenhagen Plank → start with bent knee on bench then progress to straight leg and adding weights
  👉 watch demo video

• Banded or Cable Kickbacks → use band around feet or cable machine

  👉 watch demo video

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Training for Outside Leg Hangs

What They Require

• Adduction and hip lift to place the back of the knee on the pole.

• External rotation and hamstring contraction to lock into the knee pit. 

• Glute & core engagement to press the inside leg towards the floor and maintain straight hips and chest to maintain the position.
  

Conditioning Drills for Choppers

• Cable Adductions → start light, move through a full range of motion
  👉 watch demo video

• Hamstring Curls → isometric hold when heels are close to butt
  👉 watch demo video

• Low Lunge Slides → challenges core stability and glute strength
  👉 watch demo video

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Why Progressive Overload Matters

If your leg hangs aren’t improving, repeating the same drills may not be enough. Your body adapts when you gradually increase the challenge — whether that’s more weight, longer holds, or a bigger range of motion.

This principle (called progressive overload) is what helps strength training actually transfer into better, safer tricks on the pole.

👉 Read my guide on progressive overload

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Bonus: Making Leg Hangs Feel Better & Look Bendier

These two areas will help refine the shape:

• Hip flexor flexibility for smoother leg wrapping and cleaner lines.

• Back engagement to get into bendier variations.
  

Add These Drills

• Lunge Knee Taps → uses the contraction of the glutes to extend and stretch the hip flexors while maintaining a tall back
  👉 watch demo video

• Low Lunge Pullovers → strengthens the back while stretching the hip flexors and stabilizing the core
  👉 watch demo video

• Superman → Cable Cobras → focuses on core, back, and glute engagement through an active range of motion
  👉 watch demo video

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Final Takeaway

Stronger, more secure leg hangs don’t come from throwing yourself at the trick over and over — they come from training the parts that make the shape secure: hip mobility, hamstring and core strength, and gradual progression.

The result? You’ll feel stable enough to let go with confidence, and you’ll be better prepared for the advanced transitions that build from here.

♡ Mackenzie Adeline