Weighted Hanging Leg Raise: Are you swinging your legs up?
Bend your knees and raise your legs with control, without momentum. Do not swing them up.
How to fix it
- Grab the pull-up bar and hang with your arms fully straight.
- Control the movement without swinging your body or legs.
- Bend your knees to raise your legs.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 6 reps in each set using your bodyweight as planned in your last workout, the app increases your reps to 7. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow high should you raise your legs?
Sources differ slightly. Some suggest pulling your knees toward your chest. One study had participants raise their legs to the point where the hips and knees were at 90 degrees. Either way, raise them with control, without momentum.
See this exercise in detail
More on the same body part
Sources
- Li F et al., PLOS ONE (2025)
- McGill S et al., Journal of Sports Sciences (2015)
- NSCA, NSCA Coach 7.1 · Implementing Core Training Concepts into Strength Training for Sport
- ACSM, Position Stand · Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults
- ACSM, Infographic · Resistance Training for Health
- weighttraining.guide, Weighted Hanging Leg and Hip Raise
- ExRx.net, Weighted Hanging Leg Raise
- Healthline, Hanging Knee Raises: Benefits, Muscles Worked, and How-To
- Garage Gym Reviews, Hanging Leg Raises: Expert Tips
- T NATION, Tip: Hanging Leg Raise · 3 Mistakes to Avoid
- MuscleTech, How to Perfect Hanging Leg Raises?
- NFPT, Beyond Crunches: Embracing the Hanging Leg Raise
- Catalyst Athletics, Exercise Library · Hanging Leg Raise
This article 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.