Hanging Leg Raise.

How to do it.

1. Step 01

   Hang from a pull-up bar with an overhand grip.

2. Step 02

   Keep your body stable and avoid swinging.

3. Step 03

   Engage your core and raise your legs towards your chest.

4. Step 04

   Continue raising until your thighs are parallel to the floor or higher.

5. Step 05

   Slowly lower your legs back to the starting position.

6. Step 06

   Maintain control to prevent momentum from taking over.

Pro cues.

• Focus on pelvic tilt to maximize abdominal engagement.

• Avoid excessive arching of the lower back.

• Start with bent knees if straight leg raises are too challenging.

Questions, answered.

What is the Hanging Leg Raise?

Accessory bodyweight exercise targeting the rectus abdominis and hip flexors for core strength.

What muscles does the Hanging Leg Raise work?

The Hanging Leg Raise primarily works your rectus abdominis and hip flexors. It also recruits your obliques as secondary movers.

What equipment do I need for the Hanging Leg Raise?

None. The Hanging Leg Raise is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Hanging Leg Raise?

A typical prescription for the Hanging Leg Raise is 2–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.

Is the Hanging Leg Raise good for beginners?

The Hanging Leg Raise is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.