Hanging Leg Raise
Description
The hanging leg raise hangs from a pull-up bar and raises the legs (bent or straight) in front of you. It is one of the best ab exercises because the hanging position adds grip demand and prevents cheating with momentum.
Muscle Group
Equipment Required
Hanging Leg Raise Instructions
- Hang from a pull-up bar with arms extended. Overhand grip.
- Raise your legs in front of you — bent knees (easier) or straight legs (harder).
- Lift to at least horizontal.
- Lower under control. Do not swing.
- Add a hip curl at the top for maximum lower ab activation.
- If swinging occurs, use shorter range or bent knees.
- Aim for 10 to 15 reps.
- Builds grip alongside ab strength.
Hanging Leg Raise Form & Visual
Hanging Leg Raise Benefits
- One of the best ab exercises
- Hanging prevents cheating
- Builds grip alongside abs
- Scalable by leg position (bent vs straight)
- Progressive toward toes-to-bar
- Develops hanging core control
Hanging Leg Raise Muscles Worked
- Rectus abdominis (lower)
- Hip flexors
- Obliques
- Forearms and grip
Hanging Leg Raise Variations & Alternatives
- Hanging Knee Raise (easier)
- Hanging Straight Leg Raise (strict)
- Toes to Bar
- Captain Chair Leg Raise
- Lying Leg Raise (floor)
- Twisted Leg Raise
- Seated Leg Raise
- Alternate Leg Raise
- Standing Side Leg Raise
- Side Plank Leg Raise
