What is Hanging Leg Raise?
A Hanging Leg Raise is a medium-level exercise performed by hanging from a bar and lifting your legs to hip level or higher to primarily target the core while also engaging the shoulders and forearms. It requires grip and lat stability and emphasizes controlled core tension.
How to Do Hanging Leg Raise
- Set grip: Grab the pull-up bar with a supinated (underhand) grip, hands shoulder-width. Hang actively with shoulders depressed and a hollow body before starting the raise.
- Brace core: Exhale and brace your core, engaging lats and glutes to prevent swinging. Keep ribs down and spine neutral throughout the movement.
- Lift legs: Drive the legs up together to hip level or parallel, leading with the lower ribs and keeping the arms long and still.
- Control descent: Slowly lower your legs under tension until shoulders slightly open but back flat; avoid arching the lower back at the bottom.
- Modify or progress: Begin with bent-knee raises or toes-to-knee, then progress to straight legs and added weight—prioritize form over reps to reduce injury risk.
Muscle Groups
Core, Shoulders, Forearm
Description
With hands about shoulder width apart, take a supinated grip and hang actively from the bar in a hollow position. (Shoulders depressed, Core and Lats engaged)Raise your legs to parallel by bracing your core. Exhale on the way up. Squeeze your legs together, and keep your arms straight.
Engage your lats to restrict upper body movement. Squeeze at the top, in a L sit position and slowly control back down.
Repeat for repetitions.
Keep the arms straight, limit movement from your upper body. Don’t arch your back at the bottom, keep tension on your core throughout.
Movement Group
Core
Required Equipment
Pull-Up Bar
Progressions and Regressions
- Hanging knee sit hold
- Hanging Knee Raise
- Hanging Leg Raise (current)
- Toes to Bar
- Inverted Romanian Deadlift
Frequently Asked Questions
What are the benefits of hanging leg raises?
Hanging leg raises strengthen the rectus abdominis, obliques and hip flexors while improving core stability, grip strength, and lat engagement. They help improve posture and transfer to athletic movements.
What common mistakes should I avoid with hanging leg raises?
Common mistakes include swinging the body, using momentum, arching the lower back, bending the arms, and lifting with hip flexors only. Maintain a hollow position, engage lats, and move slowly to protect the spine.
How do I progress or modify hanging leg raises?
Start with bent-knee raises or knee tucks and practice active hangs to build grip and lat strength. Progress to straight-leg raises, toes-to-bar, or add ankle weights once strict form is consistent.