Hanging Leg Raise
Also known as: hanging knee raise, bar leg raise, leg raise, hanging leg hip raise, hanging straight leg raise
Hanging Leg Raise is a isolation exercise for the abdominals. Main target: lower abs. Also works: upper abs and rectus femoris. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging on the bar instead of lifting with the abs.
Tips
- Curl your pelvis toward your chest at the top — without it the hip flexors do most of the work.
- Start with bent knees, progress to straight legs.
Used in these programs
Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · GymUpper/Lower 4-Day SplitFour sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · GymGym Ab WorkoutWeighted ab work: hanging leg raises, cable crunches, ab wheel and side planks — for a strong, defined core.
Intermediate · 2 times a week · GymSimilar exercises
Alternatives with other equipment
