How to do the Hanging Leg Raise
- Grip the bar with hands shoulder-width apart and hang, keeping legs straight.
- Pull your shoulders down and stop any swinging – focus on stability.
- Raise your straight legs forward until they are level with your hips.
- Lower your legs slowly until you fully hang, feeling stillness again.
Full technique — 6 steps
- Grip a pull-up bar with hands about shoulder width apart and hang with legs straight.
- Set your shoulders down, tighten your stomach, and stop any body swing before starting.
- Begin by curling your pelvis upward rather than simply lifting from the hips.
- Raise your legs forward until they reach at least hip height or higher if controlled.
- Keep the motion smooth without kicking, swinging, or letting your ribs flare upward.
- Lower your legs under control until you are back in a full hang and the body is still again.
Common mistakes
- Kipping the legs upward
- Lifting from hips only
- Letting the lower back arch
- Stopping short of hip height
- Dropping into the next rep
Form cues
- Posteriorly tilt the pelvis
- Start from full hang
- Lift with abs first
- Keep ribs down
- Pause out the swing
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Crunch Easier
Machine
- Seated Ab Machine Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Lying Leg Raise
- Easier Decline Sit-Up
- This exercise Hanging Leg Raise
Too hard for now? Start with the Decline Sit-Up.
Quick answers
What muscles does the Hanging Leg Raise work?
Primary: Abs 9/10. Also works: Hip flexors 8/10, Forearms 4/10.
When should I do the Hanging Leg Raise in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.
How many sets and reps of the Hanging Leg Raise?
Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Hanging Leg Raise?
Cable machine: Cable Crunch. Machine: Seated Ab Machine.
What is an easier version of the Hanging Leg Raise?
Decline Sit-Up (35% of bodyweight), Lying Leg Raise (30% of bodyweight).
