Hanging Leg Raise
Muscles worked
Instructions
- 1Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- 2Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- 3Go back slowly to the starting position as you breathe in.
- 4Repeat for the recommended amount of repetitions.
About Hanging Leg Raise
Hanging from a pull-up bar with straight arms, you raise the legs forward by curling the pelvis upward, then lower without swinging. This demanding movement strongly targets the lower abs while also loading the grip, forearms and overall bracing. The key is to curl the pelvis rather than just lift straight legs: otherwise the hip flexors take over. It is an advanced exercise: start with knees bent toward the chest, then progress to straight legs once you can control the body's swing.
check_circleBenefits
- check_circleIntense work on the lower rectus abdominis and pelvic curl
- check_circleBuilds grip and shoulder-girdle strength during the hang
- check_circleLarge range that develops both core strength and control
lightbulbExecution tips
- lightbulbTilt the pelvis upward rather than just lifting the thighs
- lightbulbControl the descent to keep the body from swinging
- lightbulbKeep the shoulders active and engaged, not fully relaxed
- lightbulbBend the knees if the straight-leg version is too hard
warningCommon mistakes
- warningSwinging and using momentum instead of ab strength
- warningRaising the legs without ever curling the pelvis
- warningLetting the shoulders go fully passive and stressing the joints
- warningEnding the set when grip fails before the abs do
helpFrequently asked questions
How do I start if it's too hard?expand_more
Begin with hanging knee raises, then gradually straighten the legs as you get stronger.
What if my grip gives out before my abs?expand_more
Use lifting straps or elbow supports so your forearms stop being the limiting factor.
Should I raise the legs above horizontal?expand_more
Yes: going past horizontal by curling the pelvis recruits the lower abs more. If you stop at horizontal without curling, the effort falls mainly on the hip flexors.
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