Weighted Hanging Leg Raise
How to do it
Starting position
- Hang from the pull-up bar with an overhand grip, shoulder-width apart.
- Secure a dumbbell or kettlebell firmly between your feet.
- Stop your body from swinging and keep tension in your abs.
Movement
- Curl your pelvis up and pull your knees toward your chest.
- Pause briefly with your legs fully raised.
- Slowly return to the starting position while maintaining tension in your abs.
Breathing
Exhale as you lift your leg and inhale as you lower it.
Cautions
- Using momentum places excessive load on your lower back and can cause back pain, so do not use momentum.
- The weight can drop and cause injury, so secure it firmly between your feet.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Pull-up bar Dumbbell Kettlebell |
| Movement pattern | Core |
| Rep range | 6–12 reps |
11 similar exercises
Representative exercise: 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
- Hanging Leg Raise
- Ring Hanging Leg Raise
- Hanging Straight Leg Hip Raise
- Ring Hanging Straight Leg Raise
How GYMKC sets the weight for this exercise
This exercise starts with your bodyweight. Once you reach 6–12 reps, you add weight in 2.5 kg (5 lb) steps.
GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Hanging Knee RaiseEasierHanging Alternating Knee RaiseEasierDumbbell Overhead Sit-upSimilar exerciseSuspension RolloutSimilar exerciseWeighted Hanging Straight 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.