How to do a Hanging Leg Raise

Authored by Fitbod

About Hanging Leg Raise

Sets Logged
1,021,900
Popularity Rank
159th
Difficulty
Advanced
Abs Strength
62 mSCORE 121st
Equipment Required
Primary Muscles
Secondary Muscles
None

Instructions: How To

Hanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.

  1. Grab ahold of a chin up bar with either a neutral or pronated grip and allow your elbows to be fully extended.
  2. Brace your abdomen by breathing into your stomach and flexing your abdominal muscles.
  3. Flex your hips to 90 degrees while keeping your torso stationary.
  4. Keep your movement controlled as you extend your hips back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    7
    reps
    1 Set Max
    8
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    8
    reps
    10
    reps

Enter your stats to calculate your Sets & Reps