Hanging Leg Raise
Core
Bodyweight & Reps
Bodyweight
Hanging leg raises target the lower abs and hip flexors. Hang from a bar and raise your legs to at least 90 degrees, controlling the descent to avoid swinging.
How to Do Hanging Leg Raise
- Hang from a pull-up bar with a full overhand grip, arms fully extended
- Raise your legs together (keeping them straight) until they reach at least 90 degrees
- Curl your pelvis upward at the top to engage the lower abs — don't just lift legs with hip flexors
- Lower your legs with control — stop any swinging before starting the next rep
Form Cues
- Hang from a pull-up bar with a full overhand grip, arms fully extended
- Raise your legs together (keeping them straight) until they reach at least 90 degrees
- Curl your pelvis upward at the top to engage the lower abs — don't just lift legs with hip flexors
- Lower your legs with control — stop any swinging before starting the next rep
Common Mistakes to Avoid
- Swinging and using momentum instead of controlled, strict leg raises
- Only raising the legs to 45 degrees instead of 90 — higher is needed for full ab engagement
- Not including the pelvic tilt at the top, which means the hip flexors do most of the work
Muscles Worked
Primary
Rectus Abdominis (Lower)
Hip Flexors (Iliopsoas)
Secondary
Obliques
Rectus Abdominis (Upper)
Forearm Flexors (Grip)
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the hanging leg raise work?
Hanging leg raises target the lower rectus abdominis and hip flexors as primary movers, with the obliques, upper abs, and forearm flexors (grip) contributing secondarily.
How many hanging leg raises should I be able to do?
Beginners should aim for 5-8 reps (or start with knee raises), intermediates 10-15 reps with straight legs, and advanced athletes 15+ reps or add a dumbbell between the feet.
Hanging leg raises vs crunches — which is better?
Hanging leg raises are far more challenging and effective for lower ab development, while crunches primarily target the upper abs. Leg raises also build grip strength and require more overall core stabilization.
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