Exercise
Hanging Leg Raise: How to Do It, Muscles Worked
The Hanging Leg Raise is a expert-level strength exercise that primarily works the abdominals. It uses no equipment, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the abdominals, with no listed secondary muscles in the dataset. It's classified as a expert-level strength movement using no equipment.
What are the most common Hanging Leg Raise mistakes?
- Holding the breath entirely instead of breathing in a controlled way through the brace.
- Pulling on the neck with the hands instead of driving the movement from the abs.
- Letting the lower back arch off the floor or lose its brace during the movement.
- Using momentum to swing through reps instead of moving under control.
How should I program the Hanging Leg Raise — sets, reps and frequency?
As a core-stability exercise, it is usually programmed by 30-60 second holds, or 10-20 controlled reps, for 2-3 sets. It tolerates higher frequency than a heavy compound lift — twice a week for the same muscle group is common. Add difficulty gradually — more load, more distance/time, or better technique — rather than rushing intensity.
What are good Hanging Leg Raise variations and alternatives?
- Bent-Knee Hip Raise — bodyweight, beginner level, abdominals
- Crunches — bodyweight, beginner level, abdominals
- Oblique Crunches — bodyweight, beginner level, abdominals
- Plank — bodyweight, beginner level, abdominals
| Attribute | Value |
|---|---|
| Level | Expert |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Abdominals |
| Secondary muscles | — |
How to do the Hanging Leg Raise, step by step:
- 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.
- 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.
- Step 3. Go back slowly to the starting position as you breathe in.
- Step 4. Repeat for the recommended amount of repetitions.
Key takeaways
- The Hanging Leg Raise is a expert-level strength exercise using no equipment.
- Primary muscles worked: Abdominals.
- A typical working range is 30-60 second holds, or 10-20 controlled reps, for 2-3 sets.
- The most common technical fault is holding the breath entirely instead of breathing in a controlled way through the brace.
Log the Hanging Leg Raise in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Hanging Leg Raise suitable for beginners?
The Hanging Leg Raise is listed as expert-level, so it's usually introduced after the basic bodyweight pattern has been learned with an easier variation.
What equipment do I need for the Hanging Leg Raise?
None — the Hanging Leg Raise uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Abdominals) do most of the work and are usually the limiting factor in the set. Secondary muscles assist or stabilize but aren't the main driver of the movement.