Hanging Leg Raise
Learn the Hanging Leg Raise! This advanced core exercise builds strong abs, hip flexors, and grip strength. Perfect for all fitness levels.
Also known as: Hanging Knee Raise, Leg Raise Hang
- Primary
- Abdominals
- Equipment
- Bodyweight
- Difficulty
- intermediate
- Mechanic
- isolation
Setup
- Find an overhead bar or station where you can hang freely.
- Grip the bar with an overhand, shoulder-width grip.
- Hang with your arms fully extended and feet off the ground.
How to perform the Hanging Leg Raise
- Engage your core and slowly lift your legs straight up in front of you.
- Continue lifting until your legs are parallel to the floor, or slightly higher.
- Hold briefly at the top, squeezing your abdominal muscles.
- Control the movement as you slowly lower your legs back to the starting position.
- Avoid swinging your body during the movement.
Trainer form cues
- Keep your core tight throughout the entire movement.
- Control the eccentric (lowering) phase.
- Avoid using momentum or swinging.
- Maintain a slight bend in your knees if lifting straight legs is too difficult.
Common mistakes
- Swinging your body: Focus on using controlled core strength, not momentum.
- Not fully extending legs on the way down: Lower legs completely to engage full range of motion.
- Arching your back: Keep your lower back flat and abs engaged to prevent arching.
- Shrugging your shoulders: Keep shoulders down, focusing tension on the core.
Muscles worked
Primary: Abdominals
Secondary: Hip Flexors, Obliques
Recommended rep ranges
| Strength | 5-8 |
|---|---|
| Hypertrophy | 10-15 |
| Endurance | 15-20+ |
Breathing and tempo
Breathing: Exhale as you lift your legs, and inhale as you lower them.
Tempo: 2-1-2-0
Hanging Leg Raise FAQs
What muscles do hanging leg raises work?
Hanging leg raises primarily target your rectus abdominis (six-pack muscles) and also significantly work your hip flexors and obliques.
Can beginners do hanging leg raises?
While the full hanging leg raise is intermediate, beginners can start with Hanging Knee Raises, where you only bring your knees to your chest, or perform the exercise on a Captain's Chair.
How can I make hanging leg raises easier or harder?
To make them easier, bend your knees more (Hanging Knee Raise). To make them harder, add ankle weights, keep your legs straighter, or lift your feet even higher, aiming for your toes to touch the bar (Toes-to-Bar).