How to do the Hanging Leg Raise
Hanging Leg Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors.
Hanging Leg Raise demonstration · © GymiaFit
Hanging Leg Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hanging Leg Raise step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your legs up in front of you, keeping them straight.
- 3Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
7 free workouts use it
Hanging Leg Raise — questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Hanging Leg Raise?
None — the Hanging Leg Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hanging Leg Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hanging Leg Raise?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hanging Leg Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.