Hanging Leg Raise

Hanging Leg Raise

The hanging leg raise is an advanced exercise targeting the lower abs and hip flexors.

Muscles Involved

• Rectus abdominis (lower portion) : pelvic curl
• Hip flexors : hip flexion
• Obliques : stabilize
• Grip and forearms : maintain the hang

Step-by-Step Instructions

Step 1 — Hang

Hang from the bar, arms extended.

Step 2 — Raise

Raise straight legs to horizontal or beyond.

Step 3 — Curl

To target abs (not hip flexors), curl the pelvis at the top of the movement.

Step 4 — Descent

Lower controlled without swinging.

Sets and Reps

3 sets of 8-15 reps.

Common Mistakes

• Swinging : control the body, engage the abs
• Bent legs : try to keep legs straight
• No pelvic curl : the pelvis rises, not just the legs

Safety Tips

If straight legs are too hard, start with bent knees. Pelvic curl is the key to targeting the abs.

Variations

• Bent knees : easier version
• Lateral raise : obliques
• Toes to bar : maximum range

Who Is This Exercise For?

Intermediate to advanced. Requires good grip strength and abdominal control.