The 9 Best Pull-Up Bar Exercises For Strong Abs

9 Intense Pull-Up Bar Exercises For Strong Abs and Your Ultimate Ab Workout

If you want strong, toned abs that are the envy of your friends, why not try adding pull-up bar ab exercises to your routine?

We’ve put together a list of great pull-up bar exercises, including a simple workout sample routine to use at your next gym session!

List of 9 Pull-up Bar Exercises for Abs

1. Hanging knee raises

2. Hanging leg raises - Toes to 90 degrees

3. Hanging Leg Raises - Toes to Bar

4. Hanging Side Knee Raises

5. Hanging Side Leg Raises

6. Hanging Knee Windshield Wipers

7. Hanging Leg Windshield Wipers

8. L-Sit Hang

9. Hanging Scissors

For more detail on each exercise see below!

Pull-up bars give you an infinite amount of exercise options so you can really target areas in your core that you feel might be lacking.

We’ll look at the 9 best pull-up bar moves guaranteed to work your abs from all angles, including a workout sample you can use at your next gym session.

Whether it's merely adding definition or taking it up a few notches with more challenging exercises, a pull-up bar ab workout is just what you need to get defined six-pack abs and rock-hard obliques.

So, let’s get started!

Why Are Pull-Up Bar Exercises So Effective For Strong Abs?

If you haven't tried ab exercises on a pull-up bar, you're missing out on one of the most effective ways to strengthen your core.

Pull-up bar ab exercises help target multiple muscle groups at once, including your abs, obliques and back muscles.

By using your own body weight as resistance, these exercises can help you develop a strong and defined core in no time.

Plus, the variety of exercises you can perform on a pull-up bar ensures that you never get bored with your workout routine.

Whether you're doing knee raises, hanging leg raises or windshield wipers, the pull-up bar is a versatile piece of equipment that can take your ab workouts to the next level.

It is absolutely worth giving pull-up bar exercises a try to see the results for yourself.

What Are the Best Pull-Up Bar Ab Exercises?

We’ve put together a list of great pull-up bar ab exercises, including how to implement them in practice.

1. Hanging Knee Raises

We'll begin with a simpler version of raises called hanging knee raises. This exercise targets the lower portion of the rectus abdominis.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Elevate your knees and contract your ab muscles

4. Bring your knees up towards your chest while keeping your hips still and controlled

5. Pause at the top and then lower your knees back to the initial position, controlling the movement

A hanging knee raise

2. Hanging Leg Raises - Toes to 90 degrees

Let's continue with hanging leg raises - specifically, bringing your toes to a 90-degree angle. This move is a great way to strengthen your core and hip flexors.

Not only does it look impressive, but it also requires a decent amount of control and stability.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs and slowly lift your legs until they are parallel to the floor or at a 90-degree angle to your torso

4.  Keep them straight and your torso stable

5. Slowly lower your legs and return to the initial position

3. Hanging Leg Raises - Toes to Bar

For a more advanced move, we'll do hanging leg raises with your toes touching the bar. This is an intense ab exercise that takes full control of your core muscles and hip flexors.

A man perfectly executes a hanging leg raise

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs and slowly lift your legs until you can touch the bar with your toes

4. Keep them straight and your torso stable

5. Slowly lower your legs and return to the initial position

4. Hanging Side Knee Raises

Now let's move on to hanging side knee raises. This is a great exercise to work your obliques and core muscles, giving you that toned look in just the right places!

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Elevate (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs and bend your knees

4. Raise to one side and then lower it down

5. Repeat with the other side

5. Hanging Side Leg Raises

Similar to the hanging side knee raises, this exercise targets your obliques and makes you look toned in all the right places. 

It’s a good idea to first master knee raises before attempting this more challenging progression.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs, twist your torso to one side and lift both legs as high as you can, keeping them straight, and then lower down

4. Repeat, twisting your torso to the other side

6. Hanging Knee Windshield Wipers

This exercise is perfect for when you want to add more challenges to your routine and really work on your balance.

The hanging knee windshield wipers work on both abs and obliques, giving you a strong, well-defined core.

A knee windshield wiper is an easier version of the original exercise.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs, bend your knees and lift until your thighs are perpendicular to the floor

4. Move your knees from side to side as if you are wiping an imaginary window with them

7. Hanging Leg Windshield Wipers

This is a more advanced version of the hanging knee windshield wipers, and it is just as beneficial. It works on both abs and obliques and requires balance, strength and control.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs and lift both legs until they are perpendicular to the floor

4. Move them from side to side as if you were wiping an imaginary window with them

5. Keep your legs straight and controlled throughout the entire exercise

8. L-Sit Hang

You can do these exercises anywhere - all you need is a pull-up bar!

The L-sit hang is an advanced isometric exercise that requires a lot of strength and control.

It's perfect for strengthening your core, and the bonus here is that it also works your arms. Calisthenics athletes commonly practice this exercise as a skill.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Retract (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs and raise both legs until they are parallel to the floor, keeping them straight

4. Hold this position for as long as you can while maintaining control

9. Hanging Scissors

This exercise is similar to the L-sit, but it is a dynamic variation that specifically targets the abs and obliques.

Instructions:

1. Grip the pull-up bar with both hands and hang your body down in a straight line

2. Elevate (shrug) and lock your scapula to stabilise your upper body

3. Contract your abs, raise one leg until it is parallel to the floor while keeping it straight, then switch legs

4. Alternate between legs for a few repetitions

5. Keep your core and legs tight and controlled throughout the entire exercise

The hanging scissors exercise

Pull-Up Bar Ab Workout Sample Routine

Here is a sample routine that you can incorporate into your core workouts.

Workout 1 - Beginners

1. Hanging knee raises – 10 reps

2. Hanging side knee raises – 10 reps on each side

3. Hanging knee windshield wipers – 10 reps on each side

Rest for 60 seconds and repeat for 3-4 sets or as many as you can handle.

Workout 2 - Advanced

1. Hanging knee raises – 10 reps

2. Hanging leg raises – 10 reps

3. Hanging side knee raises – 10 reps on each side

4. Hanging side leg raises – 10 reps on each side

5. Hanging knee windshield wipers – 10 reps on each side

6. Hanging leg windshield wipers – 10 reps on each side

7. L-sit holds– 30 seconds

Rest for 30 seconds and repeat for 3-4 sets or as many as you can handle.

Why You Need to Try Pull-Up Bar Exercises Today

All of these exercises are great for your abs and will help you get into better shape if you stay consistent with them.

My personal experience using these exercises to strengthen my core has been positive, I notice the results every week.

I started seeing changes in my body strength and posture after only a few weeks and was amazed at how effective these movements were at building stronger ab muscles.

So, take the plunge and get creative with your pull-up bar ab workout today - you won't regret it!

The Best Pull-Up Bar Exercises: FAQs

Can I Do Abs on Pull Day?

Yes, you can. It is perfectly fine to do abs on pull day as long as you don't overdo it.

Keep in mind that your focus should be on pulling exercises and not abs when doing pull days.

Does Hanging From the Bar Work Your Abs?

Yes, it does! Hanging from the bar is an effective way to work your core muscles, as it requires you to engage your abs and obliques.

It also helps improve grip strength and overall posture. However, you should take care of your hands using the appropriate gear to protect them from calluses.

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