Hanging Leg Raise
What Hanging Leg Raise really gives you is midsection control under load, driven by pure bodyweight leverage.
How to do Hanging Leg Raise
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Hanging Leg Raise Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Hanging Leg Raise Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Hanging Leg Raise
Swap Hanging Leg Raise For
Hanging Leg Raise — Frequently Asked Questions
How do you do the Hanging Leg Raise?
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so. Go back slowly to the starting position as you breathe in. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Hanging Leg Raise should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Leg Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Hanging Leg Raise?
Try the Kettlebell Double Windmill, Weighted Front Plank or the Assisted Hanging Knee Raise. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
