Hanging Leg Raise tutorial
The hanging leg raise is performed hanging from a pull-up bar while lifting your legs with control. It heavily works the lower abs and hip flexors and also builds grip strength. It suits advanced trainees with a strong core and shoulders.
How to perform
- Grip a pull-up bar shoulder-width apart with palms facing forward and hang.
- Pull your shoulders down slightly and settle your body so it doesn't swing.
- Keep your legs together and straight and brace your core.
- Contract your abs to lift your legs until they are at least parallel to the floor.
- At the top, curl your pelvis up slightly and pause briefly.
- Lower your legs slowly without swinging.
Breathing: Exhale as you raise your legs and inhale as you lower them.
Key tips
- Finish by tilting your pelvis back to engage the abs more.
- If straight legs are too hard, start with bent knees.
- Control the descent completely to prevent swinging.
Common mistakes
- Swinging the body and using momentum to lift the legs
- Lifting only with the hip flexors without tilting the pelvis
- Dropping the legs down suddenly
Safety: People with shoulder or back problems should be careful and can use captain's-chair knee raises or lying leg raises instead.
Abs and corePrimary muscle
Body weightEquipment
ProfessionalLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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