Core · Abs
Hanging leg raise
How to do hanging leg raises from a bar: how to avoid swinging, curling the pelvis, progressions from bent knees and common mistakes.
| Focus | Abs · hip flexors, forearms (grip) |
| Movement | Leg raise |
| Equipment | Bodyweight |
| Suggested sets | 3 × 12 |
| Estimated time | ≈ 5 min |
| Joints loaded |
The hanging leg raise is done hanging from a pull-up bar, lifting your legs toward your chest. It is one of the most demanding ab exercises because, besides your abs, it requires grip and body control so you do not swing.
Muscles worked
The rectus abdominis curls the pelvis toward the ribs at the end of the movement. The hip flexors lift the legs, and the forearms and shoulders hold you up.
How to do it
- Hang from a bar with a shoulder-width grip and straight arms.
- Engage your shoulders by pulling them down, so you are not hanging on your joints.
- Without swinging, raise your knees toward your chest.
- At the top, curl your pelvis up: that is where the abs do their work.
- Lower your legs slowly, under control so you do not start swinging.
Progression
- Knees to chest with bent knees.
- Captain's chair: the same action with your back supported and no grip required.
- Straight legs to horizontal.
- Straight legs to the bar (advanced).
Common mistakes
- Swinging and using momentum.
- Only bending at the hips without curling the pelvis: the hip flexors work, not the abs.
- Dropping the legs.
- Relaxed shoulders, hanging on your joints.
Do sets of 8–15 controlled reps.
Precautions
It loads the shoulder and wrist (grip). If hanging is hard or your shoulders bother you, start with the reverse crunch on the floor.
Alternatives with less joint load
They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.
- Machine crunch · Crunch
- Standing cable crunch · Crunch
- Reverse crunch · Leg raise
- Dead bug · Core stability
- Lying leg raise · Leg raise
Log your sets for this exercise and see your progress month by month.
Start for freeIf you have an injury, pain or a medical condition, check with a professional before doing this exercise.