How to do a Hanging Leg Raise (Slings)
The Hanging Leg Raise (Slings) is an intermediate bodyweight exercise that works your abs, with help from your shoulders and upper back.
How to do a Hanging Leg Raise (Slings), step by step
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Hold 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 | Shoulders Upper Back |
| Equipment | Bodyweight |
| Difficulty | Intermediate |
Common mistakes
- Swinging the legs
- Using momentum instead of core strength
- Arching the back
- Not fully extending legs 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
More exercises for the same muscles
Frequently asked questions
What muscles does the Hanging Leg Raise (Slings) work?
The Hanging Leg Raise (Slings) mainly works your abs. It also works your shoulders and upper back.
Is the Hanging Leg Raise (Slings) good for beginners?
It can be, with some coaching. The Hanging Leg Raise (Slings) is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Hanging Leg Raise (Slings) 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 (Slings)?
Good alternatives are Incline Side Plank, Plank with Twist and Weighted Front Plank.
Put it in a workout plan
Track your Hanging Leg Raise (Slings) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.