Hanging Leg Raise
The hanging leg raise is a bodyweight exercise targeting the abdominal muscles. Performed while hanging from a bar, it engages the full core and hip flexors to lift the legs against gravity, building significant abdominal strength.
How to do it
- Hang from a pull-up bar with an overhand grip, arms fully extended and feet off the floor.
- Engage your core and keep your body stable to minimize swinging.
- Raise your legs upward by flexing at the hips, keeping your legs straight or slightly bent.
- Continue lifting until your legs are parallel to the floor or higher if flexibility allows.
- Slowly lower your legs back to the starting position and repeat for the desired number of repetitions.
Form cues
- Hang with active shoulders away from your ears.
- Engage your core before lifting your legs.
- Minimize swinging by moving with control.
- Raise legs smoothly until parallel to the floor.
- Lower your legs slowly back to the start.
Breathing: Exhale steadily as you lift your legs upward, and inhale slowly as you lower them back down to the starting position.
Common mistakes
- Swinging the body to generate momentum, which reduces core engagement and relies on physics instead of muscle strength.
- Bending the knees excessively into a knee raise when trying to perform a straight leg raise, altering the target muscle activation.
- Shrugging the shoulders up toward the ears, causing strain in the neck and upper traps instead of keeping the upper body stable.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques, lats.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 s
Lose weight
3 sets x 8-12 reps, rest 60 s
Build muscle
3-4 sets x 6-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel shoulder discomfort or sharp lower back pain, ease off and choose a gentler core exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my hip flexors more than my abs?
It is normal for hip flexors to assist, but focusing on a slight posterior pelvic tilt can help shift more work to the abdominal muscles.
Can I do this exercise if I do not have a pull-up bar?
You can use a captain's chair or perform lying leg raises on the floor as a similar alternative.
How often should I include hanging leg raises in my routine?
2 to 3 times per week is plenty for recovery and strength building, avoiding consecutive days to protect your grip and core.