Hanging Leg Raise
A tough ab exercise that also builds grip. Curling the pelvis up at the top is what makes it work.
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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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
More abs exercises
All abs exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.