Hanging Leg Raise
A hanging core exercise that trains the abs and hip flexors while also challenging grip — curl the pelvis up, don't just swing the legs.
Muscle activation
- Lower abs40%
- Hip flexors30%
- Upper abs15%
- Forearms10%
- Obliques5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Hang from a pull-up bar with an overhand grip about shoulder width.
2. Mid-rep
Lift until thighs pass parallel, or higher if you can keep control.
3. End of the movement
Pause briefly at the top.
4. Common mistake
Swinging the body to get the legs up
Ways to do it
Abs on 4 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Hang from a pull-up bar with an overhand grip about shoulder width.
- 2Pull your shoulders slightly down away from your ears.
- 3Let your legs hang straight and still, with abs lightly braced.
Execution
- 1Raise your legs by flexing the hips while curling the pelvis up toward your ribs.
- 2Lift until thighs pass parallel, or higher if you can keep control.
- 3Pause briefly at the top.
- 4Lower slowly without swinging into the next rep.
Breathing
Exhale as you raise your legs, inhale as you lower.
Tempo
3-1-1-0 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Lower abs, Hip flexors
Secondary
Upper abs, Obliques, Forearms
Key form cues
- Curl the pelvis up
- No swinging
- Shoulders active
- Slow on the way down
Common mistakes
Swinging the body to get the legs up
Pause at the bottom to kill momentum and slow the lowering.
Only lifting the legs without tilting the pelvis
Think about bringing your belt buckle toward your chin.
Dropping the legs quickly
Lower over about 3 seconds.
Range of motion
From legs hanging straight to thighs at or above parallel with the pelvis tilted up.
Variations
Easier
Hanging knee raise
Harder
Toes-to-bar
At home
Lying reverse crunch
Machine / cable
Captain's chair leg raise