Hanging Leg Raise Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Hanging Leg Raise Exercise Demo

Exercise Profile

Exercise Equipment

Bodyweight

Primary muscles

Abs

Exercise Category

Core

Hanging Leg Raise Muscles Worked

Front

Back

MuscleSet

Abs

100%

Hanging Leg Raise Overview

The hanging leg raise is a dynamic core movement that builds lower abdominal strength and hip flexor endurance. It requires significant control and body awareness, especially to prevent swinging or overuse of momentum. As you raise your legs, the lower abs contract hard, making it one of the best exercises for targeting this hard-to-hit area. It also strengthens grip and shoulder stabilizers due to the hanging position, offering a full-body challenge. Variations such as bent-knee raises or toes-to-bar allow scalability for beginners to advanced athletes.

Why Do The Hanging Leg Raise ?

Hanging Leg Raise is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Hanging Leg Raise

1. Hang from a pull-up bar with an overhand grip, arms fully extended. 2. Engage your core and lift your legs until they are parallel to the ground or higher. 3. Avoid swinging; control the movement throughout. 4. Lower your legs slowly to the starting position.

Machine Tips

Use padded hanging leg raise station if available; keep back against pad for added support and control.

How to Progress

Start with bent knees, progress to straight legs, then increase reps or add ankle weights for added difficulty.

PROGRAMS WITH Hanging Leg Raise