Hanging Leg Raise
A tough ab exercise that also builds grip. Curling the pelvis up at the top is what makes it work.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
How to do the hanging leg raise
- 1Hang from a bar with straight arms and the legs together.
- 2Brace and raise your legs in front of you.
- 3At the top, tilt your pelvis up toward your chest.
- 4Lower slowly without swinging.
When to pick it: Pick it once planks and crunches are easy; start with bent knees.
Form cues
- Curl the pelvis, don’t just lift the legs
- No swinging
- Bend the knees to make it easier
Common mistakes
- Swinging for momentum
- Only lifting the legs with the hip flexors
- Dropping the legs fast
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
