Hanging Leg Raise
How to do it
Starting position
- Grip the pull-up bar at shoulder-width with an overhand grip.
- Hang completely so your feet do not touch the floor.
- Look forward and pull your shoulders down so they do not rise.
- Brace your core and stabilize your torso so it does not swing.
Movement
- Exhale and pull your knees toward your chest.
- Pause briefly at the top and feel your abs contract.
- Keep tension in your abs as you return to the starting position.
Breathing
Exhale as you lift your leg and inhale as you lower it.
Trainer tips
- With your legs straight, curl up starting from your hips
- Lower slowly and keep it from wobbling
- Raise your legs higher than your waist at the top
Cautions
- Using momentum strains your lower back and can cause lower back pain.
- Excessive tension in your shoulders can cause rotator cuff injuries.
- Swinging the body to use momentum
- Lifting only the legs without curling the pelvis
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Forearms |
| Equipment |  Pull-up bar |
| Movement pattern | Core |
| Rep range | 8–15 reps |
11 similar exercises
Representative exercise: Weighted Hanging Leg Raise
- Weighted Hanging Leg Raise
- Hanging Leg Tuck
- Captain's Chair Leg Raise
- Stall Bar Leg Raise
- Vertical Leg Raise (on Parallel Bars)
- Vertical Leg Raise (on parallel bars) (VERSION 2)
- Weighted Captain's Chair Leg Raise
- Cable Hanging Leg Raise
- Ring Hanging Leg Raise
- Hanging Straight Leg Hip Raise
- Ring Hanging Straight Leg Raise
Related exercises
Hanging Knee RaiseEasierHanging Alternating Knee RaiseEasierDumbbell Overhead Sit-upSimilar exerciseSuspension RolloutSimilar exerciseWeighted Hanging Leg RaiseSimilar exerciseLying Toe TapSame muscle · different equipmentMachine Lying CrunchSame muscle · different equipmentBarbell RolloutSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.