Hanging Leg Raises
Hanging leg raises are a bodyweight core exercise targeting the abs, with secondary engagement of the hip flexors and lower back. Performed while hanging from a bar, the movement involves raising straight legs to challenge lower abdominal strength and hip flexor endurance.
How to do it
- Hang from a pull-up bar with a shoulder-width overhand grip and your arms fully extended.
- Engage your core and keep your legs straight as you raise them upward in front of you.
- Continue lifting until your legs are parallel to the floor or as high as your flexibility allows.
- Pause at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions without swinging your body.
Form cues
- Engage your core before lifting your legs
- Keep your arms fully extended and shoulders down
- Control the descent to avoid swinging
- Lift only as high as your form allows without momentum
Breathing: Exhale as you raise your legs upward, and inhale in a controlled manner as you lower them back down.
Common mistakes
- Swinging the body creates momentum, reducing the workload on your target core muscles.
- Bending the knees significantly when trying to do straight-leg raises shifts the intended difficulty level.
- Rushing the descent prevents you from getting the full benefit of eccentric muscle engagement.
Muscles worked
Primary: abs. Secondary: hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 s
Lose weight
3 sets x 8-12 reps, rest 45-60 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 while hanging, ease off or choose a floor-based 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 cannot keep my legs completely straight?
That is completely normal for beginners. You can start with slight bends in the knees or use knee raises as a regression until your flexibility and lower ab strength improve.
Why do I feel this in my hip flexors more than my abs?
The hip flexors work hard to lift the legs, especially at the start. Focusing on curling your pelvis slightly upward at the bottom of the movement can help engage your lower abs more effectively.
How often can I practice hanging leg raises?
2 to 3 times per week is plenty for most beginners, allowing your grip and core adequate time to recover between sessions.