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Hanging Leg Raise

Lower portion of the rectus abdominis and hip flexors.

  • Isolation
  • Bodyweight
  • Intermediate

How to do it

  • Hang without swinging
  • Raise your knees/legs by curling your pelvis
  • Control the descent, do not use momentum
  • Progress to straight legs

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (bend your knees if it is hard)

Tempo: Lift for 1–2 s under control, lower for 2–3 s without swinging

Common mistakes

  • Swinging using momentum
  • Using only your hip flexors without curling your pelvis
  • Dropping down with an arched lower back

Muscles worked

Primary

  • Core / abs

Secondary

  • Forearm

Alternatives

PreviousCable Crunch (weighted abs)
Form animation: Hanging Leg Raise
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Bodyweight
Level
Intermediate
Pattern
Hip flexion
Stimulus / fatigue
Medium
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