Hanging Raise Up
The hanging raise up is a bodyweight exercise targeting the abdominal muscles by requiring you to lift your legs while hanging from a bar. This movement builds core strength and hip flexor endurance while also challenging grip and shoulder stability.
How to do it
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Engage your core and raise your legs in front of you, keeping them straight or with a slight knee bend.
- Continue raising until your legs are parallel to the floor or higher if possible.
- Pause at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body stable and avoid swinging back and forth.
- Engage your core to lift your legs smoothly.
- Control the descent to protect your lower back.
- Breathe out as you raise your legs, and inhale as you lower them.
Breathing: Exhale forcefully as you lift your legs upward, and inhale in a controlled manner as you lower them back to the start.
Common mistakes
- Swinging your body to create momentum takes the work away from your core and lowers the effectiveness of the exercise.
- Dropping your legs down too fast puts unnecessary stress on your lower spine and hip flexors.
- Shrugging your shoulders toward your ears instead of keeping your upper back active and engaged.
Muscles worked
Primary: abs. Secondary: hip flexors, forearms, shoulders.
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 sharp shoulder or lower back discomfort, ease off and choose a gentler movement.
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 should I do if my grip gives out before my abs do?
You can use lifting straps to help secure your grip, or practice dead hangs separately to build forearm endurance over time.
Can I bend my knees if keeping them straight is too hard?
Yes, bending your knees reduces the leverage and makes the movement more manageable while still targeting your core effectively.
How often should I do hanging raise ups?
Two to three times per week is plenty for recovery and strength building, allowing your core and grip time to rest.