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Hanging Leg Raise

The Hanging Leg Raise primarily targets your Abdominals. It requires bodyweight and is best suited to expert lifters.

Expert level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Hanging Leg Raise

  1. Step 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. Step 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. Step 3. Go back slowly to the starting position as you breathe in.
  4. Step 4. Repeat for the recommended amount of repetitions.

Sample sets & reps for Hanging Leg Raise

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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