Hanging Leg Raise
The Hanging Leg Raise isolates the Abdominals through a controlled range of motion. This expert-level body only exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Hanging Leg Raise
- 1
Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- 2
Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- 3
Go back slowly to the starting position as you breathe in.
- 4
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Hanging Leg Raise good for beginners?
The Hanging Leg Raise is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Hanging Leg Raise?
You need no equipment — just your bodyweight to perform the Hanging Leg Raise. This makes it ideal for home workouts.
Track Your Progress
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