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Weighted Hanging Straight Leg Raise

Abs ObliquesForearms Isolation Pull-up barDumbbellKettlebellWeight plate
Demo (loops)

How to do it

Starting position

  1. Hang from the bar and pull your shoulders down to lock them in place.
  2. If using weight, hold it between your ankles or feet.
  3. Brace your abs to keep your body from swinging back and forth.
  4. Keep your knees straight.

Movement

  1. Tilt your pelvis back as you raise your legs.
  2. Don't just raise your legs; let your hips curl forward.
  3. Raise as high as possible and pause briefly.
  4. Slowly lower your legs without swinging.

Breathing

Exhale as you lift your leg and inhale as you lower it.

Cautions

  • If you swing your legs without tucking your pelvis, your hips work instead of your abs.
  • If your body swings heavily, the next rep will rely on momentum.
  • If your grip fails first, use straps or lower the weight.
  • If you feel your lower back arching backward, bend your knees slightly.

Exercise info

Primary musclesAbs
Secondary musclesObliques · Forearms
EquipmentPull-up barDumbbellKettlebellWeight plate
Movement patternCore
Rep range8–12 reps
2 similar exercises

Representative exercise: Weighted Hanging Straight Leg Raise

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 8–12 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

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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.