How to do a Hanging Leg Raise
The Hanging Leg Raise is a beginner bodyweight exercise that works your abs, with help from your hip flexors.
How to do a Hanging Leg Raise, step by step
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Abs |
|---|---|
| Secondary muscles | Hip Flexors |
| Equipment | Bodyweight |
| Difficulty | Beginner |
Common mistakes
- Swinging the legs
- Using momentum instead of core strength
- Arching the back
- Not fully extending arms at the bottom
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise mainly works your abs. It also works your hip flexors.
Is the Hanging Leg Raise good for beginners?
Yes. The Hanging Leg Raise is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Hanging Leg Raise should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Hanging Leg Raise?
Good alternatives are Hanging Leg Raise (Slings), Reverse Crunch and Tuck Crunch.
Put it in a workout plan
Track your Hanging Leg Raise in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.