Core · Abs · Bodyweight
Hanging Leg Raise
The hanging leg raise is lifting straight legs while hanging from a bar. Curling the pelvis at the top makes it one of the hardest and most effective abs exercises, and the hang trains the grip as well.
How to
Bodyweight- 1 Hang from a bar, legs straight.
- 2 Raise the legs to hip height or higher.
- 3 Lower slowly without swinging.
Tips
- Tilt the pelvis up at the top; lifting the legs alone mostly works the hip flexors.
- Start with bent knees and straighten the legs as you get stronger.
- Pause at the bottom to stop the swing.
Common mistakes
- Swinging the body to throw the legs up.
- Dropping the legs fast.
- Letting the grip end the set; use straps if needed.
Muscles worked
Main
- Abs (lower rectus abdominis)
- Hip flexors
Also working
- Obliques
- Forearms and grip
- Lats
Breathing and bracing
Breathe out as the legs rise, breathe in as they lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1.5 min rest
- Getting started
- Hanging knee raises or the captain's chair until you can do 10 clean reps
Setup
- 1 Hang from a pull-up bar with an overhand grip, arms straight.
- 2 Pull the shoulders down slightly.
- 3 Let the legs hang straight and still.
Technique in detail
- Lift the legs in front of you, keeping them straight.
- At hip height, curl the pelvis up to bring the legs higher.
- Pause briefly at the top.
- Lower slowly and stop any swing at the bottom before the next rep.
In these plans
- UPPER / LOWER · 4 DAY · Lower B
Variations and alternatives
Questions
I only feel my hip flexors. What should I change?
Lifting the legs alone is mostly hip flexors. Curl the pelvis up at the top, as if tipping it toward the ribs.
How do I stop swinging?
Lower slowly and pause at the bottom. Lightly tensing the lats also steadies the body.
My grip gives out first. What can I do?
Use straps or ab slings, or do the captain's chair version.
Log it in Volu(me)
Add Hanging Leg Raise to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.