Hanging Leg Raise
Hanging Leg Raise is a isolation strength exercise primarily targeting the core. Secondary muscles: none. Equipment: Bodyweight. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Hang from a pull-up bar with an overhand grip, arms fully extended.
- 2Engage your core and depress your shoulder blades to create an active hang.
- 3Keeping your legs straight (or slightly bent for an easier variation), raise them in front of you.
- 4Lift until your legs are parallel to the floor or higher, curling your pelvis slightly at the top.
- 5Pause at the top, squeezing your abs hard.
- 6Lower your legs slowly under control back to the starting position — do not swing.
Tips & Form Cues
- ✓Avoid swinging — if you cannot control the movement, bend your knees.
- ✓Bend your knees for an easier version (hanging knee raise) and work up to straight legs.
- ✓Focus on using your abs to curl your pelvis, not just your hip flexors to lift your legs.
- ✓Use ab straps if grip is a limiting factor.
- ✓For advanced progression, bring your toes all the way up to the bar.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Hanging Leg Raise work?
Hanging Leg Raise primarily targets the core.
What equipment do I need for Hanging Leg Raise?
Hanging Leg Raise requires bodyweight. No gym equipment needed.
Is Hanging Leg Raise good for beginners?
Hanging Leg Raise is rated intermediate difficulty. Some experience is recommended.
Is Hanging Leg Raise a compound or isolation exercise?
Hanging Leg Raise is a isolation exercise, meaning it focuses on a single joint and muscle group.