Hanging Leg Raise
An advanced core exercise performed hanging from a bar, building lower-ab and hip-flexor strength along with grip endurance.
Equipment: Pull-up bar
How to do it
- 1Hang from a pull-up bar with arms fully extended and legs straight.
- 2Raise your legs up toward your chest by curling your pelvis, keeping the movement controlled.
- 3Lower your legs back down with control, avoiding a swing.
Common mistakes
- Swinging the body to generate momentum instead of lifting with the core.
- Only bending at the hips without curling the pelvis, which reduces lower-ab involvement.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Hanging Leg Raise safe for beginners?
The Hanging Leg Raise is tagged intermediate, meaning it generally works best once you already have some core training experience. If you're new to training, building a base with the Plank first is a reasonable place to start.
See the PlankWhat muscles does the Hanging Leg Raise work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
What can I substitute if I don't have pull-up-bar for the Hanging Leg Raise?
The Plank targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have pull-up-bar available.
See the PlankRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.