What muscles does the Hanging Leg Raise work?

The Hanging Leg Raise mainly works the abs and hip flexors.

What equipment do you need for the Hanging Leg Raise?

None: it is a bodyweight exercise.

How many sets and reps of the Hanging Leg Raise?

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

What can I do instead of the Hanging Leg Raise?

Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Hanging Leg Raise

From a dead hang, raise straight legs to hip height or above by curling the pelvis, avoiding swing.

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Demo video from YouTube, played in its own player.

Muscles worked: Abs, Hip flexors
Equipment: Bodyweight
Movement: Core

How to do the Hanging Leg Raise

The hanging leg raise lifts your legs while you hang from a bar. When you curl your pelvis up at the top, it becomes one of the harder exercises for the lower abs, and it also trains grip and shoulder stability.

Set up

1Hang from a bar with an overhand grip about shoulder width and your arms straight.
2Pull your shoulders slightly down so you are not hanging loosely, and keep your legs together.

The movement

1Brace and tilt your pelvis back as you start to raise your legs.
2Lift your legs straight or slightly bent to hip height or higher.
3At the top, curl your pelvis toward your ribs.
4Lower slowly without swinging.

Cues

Curl the pelvis, not only the legs
Slow on the way down
No swing
Shoulders active

Common mistakes

Swinging the body to lift the legs.: Pause in a still hang between reps and lower slowly.
Lifting the legs without curling the pelvis.: Think about bringing your belt buckle toward your chin at the top.
Grip giving out before the abs.: Use lifting straps or ab slings so the abs stay the limit.

Also works: Obliques, Lats, Forearms

Make it easier

Use the Hanging Knee Raise, or the Captains Chair Leg Raise with your back supported.

Make it harder

Raise your feet all the way to the bar with the Toes-to-Bar, kept strict.

Sets and reps

2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

Athletic Power · Full Body3×12 @ BW
Core & Conditioning Add-On · Core3×12 @ BW
Fat-Loss Conditioning · Intervals + Core3×12 @ BW
Powerbuilding Hybrid · Overhead + Accessories3×12 @ BW
Push / Pull / Legs · Pull (volume)3×12 @ BW

Variations

The same movement with other equipment or a different angle.

Lying Leg RaiseBodyweight

Alternatives

Other exercises for the abs, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Hanging Leg Raise work?: The Hanging Leg Raise mainly works the abs and hip flexors.
What equipment do you need for the Hanging Leg Raise?: None: it is a bodyweight exercise.
How many sets and reps of the Hanging Leg Raise?: 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
What can I do instead of the Hanging Leg Raise?: Barbell Rollout, Bear Hug Carry, Cable Crunch and Double Kettlebell Front Rack Carry work the same main muscle.

Program it for your clients

Coaches add the Hanging Leg Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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