Hanging Leg Raise
A hanging core exercise where you raise your legs while hanging from a bar. Excellent for lower abs.
Short answer
Hanging Leg Raise: an intermediate bodyweight exercise for the lower abs and hip flexors. You need a pull-up bar. A typical target: 3 sets of 10-15 reps. If it is still too hard, start with the easier variation, “Hanging Knee Raise”. Once it feels easy, “Toes to Bar” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from pull-up bar.
Keep legs straight.
Raise legs to parallel or higher.
Lower with control.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the hanging leg raise work?
The lower fibres of the rectus abdominis do the work that matters - tilting the pelvis backwards at the top of the rep. The hip flexors raise the legs to horizontal, and if you stop there the abs have barely worked, which is why the last part of the range is the whole point. The lats and the scapular stabilisers keep you from swinging, and grip holds the entire set. Because the movement hangs, the spine is decompressed rather than loaded, which makes it kinder to the lower back than sit-ups.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 10 to 15 reps, two or three times a week. Progress from bent knees to straight legs, then to raising the feet above the bar. A slow three-second lower is worth more than extra reps. If grip fails before the abs do, use straps for the working sets and train grip separately.
If you are stuck
Using momentum is the fault that empties the exercise. If the legs swing back and forth, each rep is being launched by the previous one. Pause at the bottom for a beat. Bending the knees is a legitimate regression but should be a choice, not a drift. Not controlling the negative is the third issue and the most costly - lowering slowly is where most of the training effect sits, so let the descent take at least twice as long as the lift.
Progressions
Level up your training
Hanging Leg Raise questions
How do I engage my abs during hanging leg raises?
The key is posterior pelvic tilt - curl your pelvis up at the top of each rep. Simply lifting your legs uses hip flexors; tilting your pelvis engages the abs. Think about bringing your pelvis toward your ribcage.
How do I stop swinging during hanging leg raises?
Engage your lats by slightly depressing your shoulders. Move slowly and controlled. Start with bent knees if straight legs cause too much momentum. Pause briefly at the bottom of each rep.
Are hanging leg raises better than crunches?
Yes, hanging leg raises provide more complete ab activation, especially for lower abs, and also build grip strength. They are one of the most effective ab exercises when performed with proper pelvic tilt.
Related Exercises
More Core exercises
Hollow Body Hold
The fundamental core position in gymnastics. Creates full-body tension and builds the foundation for advanced movements.
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Ready to Practice Hanging Leg Raise?
Find a calisthenics park with pull-up bar near you and start training.