Hanging Leg Raise

How to do the Hanging Leg Raise

1. Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2. Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3. Go back slowly to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Equipment	no equipment
Difficulty	expert
Type	isolation

Train the same muscles a different way

6 alternatives for the same abs, with and without kit.

Dumbbell Side Bend Dumbbell Exercise Ball Crunch Exercise Ball Weighted Ball Side Bend Exercise Ball Spell Caster Dumbbell Weighted Crunches Medicine Ball Barbell Side Bend Barbell

Easier than the Hanging Leg Raise

Same movement pattern, lower entry difficulty — work up from here.

Alternate Heel Touchers beginner · Bodyweight Barbell Side Bend beginner · Barbell Bosu Ball Cable Crunch With Side Bends beginner · Cable Machine

Superset the Hanging Leg Raise with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions With No Hyperextension Bench lower back Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Stiff Leg Barbell Good Morning lower back

Common questions

What muscles does the Hanging Leg Raise work?

The Hanging Leg Raise primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Hanging Leg Raise?

None — the Hanging Leg Raise is bodyweight, so it works at home, in a hotel room or outdoors. Ab Crunch Machine and Alternate Heel Touchers also need nothing.

Is the Hanging Leg Raise suitable for beginners?

It is rated expert. Start with Alternate Heel Touchers, Barbell Side Bend, and Bosu Ball Cable Crunch With Side Bends and work up.

Where should the Hanging Leg Raise go in a workout?

Late — the Hanging Leg Raise is isolation work, so it follows your compounds. Supersetting it with Hyperextensions With No Hyperextension Bench and Hyperextensions (Back Extensions) cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine