Hanging Leg Raise: How-to, Tips & More
The Hanging Leg Raise is a intermediate compound exercise for your abs. You do it with pull up bar. It is a good fit when your goal is muscle growth.
Besides the abs, it also works your hip flexors, so it fits well in a session that trains those muscles together.
Muscles worked
Abs
Primary
Hip flexors
Secondary
How to do the Hanging Leg Raise
- Hang from a bar with straight arms.
- Keep your legs straight and lift them until they are level with the floor.
- Curl your hips up slightly at the top.
- Lower slowly without swinging.
Hanging Leg Raise tips
- Bend your knees to make it easier.
Sets and reps
Most lifters do well with 8 to 20 reps per set, and 8 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Hanging Leg Raise alternatives
More abs exercises
Ab Wheel Rollout
Ab wheel
Band Kneeling Crunch
Resistance band
Barbell Rollout
Barbell
Bicycle Crunch
Bodyweight
Bird Dog
Bodyweight
Cable Crunch
Cable machine
Frequently asked questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise mainly works your abs, with help from your hip flexors.
How many sets and reps should I do?
A good starting point is 8 to 20 reps per set, and many lifters get the best results between 8 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Hanging Leg Raise good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Hanging Leg Raise?
You need pull up bar.
Add Hanging Leg Raise to your program
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