Hanging Leg Raise
Primary
Core
Secondary
Hip flexors, Grip
Equipment
Pull Up Bar
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Hanging Leg Raise is a solid intermediate-level pulling movement in the isolation category. Use for lower ab development for optimal results.
Everything You Need to Know About the Hanging Leg Raise
The Hanging Leg Raise is a intermediate difficulty exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced lifters. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Hanging Leg Raise
Primary
Secondary
Stabilizers
Hanging Leg Raise form guide
- 1
Hang from a pull-up bar with arms extended.
- 2
Engage your core and avoid swinging.
- 3
Raise your legs until parallel to floor.
- 4
Or raise all the way to the bar.
- 5
Lower with control for optimal results.
- 6
Minimize body swing.
What are the best tips for the Hanging Leg Raise?
Control the movement - no swinging.
Straight legs are harder than bent.
Focus on using your abs, not momentum.
Use straps if grip is limiting.
What are common Hanging Leg Raise mistakes to avoid?
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Hanging Leg Raise takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not controlling the descent.
On pulling movements like the Hanging Leg Raise, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Swinging throughout.
Bouncing or using momentum during the Hanging Leg Raise takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Hanging Leg Raise right for you?
Intermediate to advanced lifters.
How to Program the Hanging Leg Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Hanging Leg Raise?
Other Variations
- Hanging Knee Raise
- Toes to Bar
- Weighted Leg Raise
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hanging Leg Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Control the movement.
- Don't swing.