How to do the Suspension Trainer Hanging Leg Raise
- Hang from both handles with an overhand grip and straight arms.
- Lift your legs forward, curling your hips upward as you rise.
- Keep your legs straight until your feet reach the handles.
- Lower your legs slowly until you fully hang, feeling stillness again.
Full technique — 7 steps
- Set the suspension trainer handles high enough that your feet stay off the floor in a full hang.
- Take one handle in each hand with an overhand grip and hang with your arms 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 straight legs in front of you until your feet reach the height of the handles.
- 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
- Swinging legs with momentum
- Bending knees to shorten range
- Letting ribs flare excessively
- Dropping into the next rep
- Stopping well below handle height
Form cues
- Start from full hang
- Pause out the swing
- Lift with abs first
- Keep knees straight
- Curl, don't yank up
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Long Arm Crunch Easier
- Stability Ball Sit-Up Easier
Resistance bands
Dumbbells
- Dumbbell Decline Sit-Up Easier
- Dumbbell Straight Arm Crunch Easier
Medicine ball
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 Supine Suspension Trainer Knee Tuck
- Easier Suspension Trainer Hanging Knee Raise
- This exercise Suspension Trainer Hanging Leg Raise
- Harder Standing Ab Wheel Rollout
Too hard for now? Start with the Suspension Trainer Hanging Knee Raise.
Quick answers
What muscles does the Suspension Trainer Hanging Leg Raise work?
Primary: Abs 9/10. Also works: Obliques 6/10.
When should I do the Suspension Trainer Hanging Leg Raise in a workout?
Accessory. Goes after the main lifts. ≈ 7 min with rest.
How many sets and reps of the Suspension Trainer Hanging Leg Raise?
Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Suspension Trainer Hanging Leg Raise?
No equipment: Long Arm Crunch, Stability Ball Sit-Up. Resistance bands: Kneeling Resistance Band Crunch, Resistance Band Decline Sit-Up. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch.
What is an easier version of the Suspension Trainer Hanging Leg Raise?
Suspension Trainer Hanging Knee Raise (55% of bodyweight), Supine Suspension Trainer Knee Tuck (45% of bodyweight).
What is a harder version of the Suspension Trainer Hanging Leg Raise?
Standing Ab Wheel Rollout (120% of bodyweight).
