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.
How to program the Hanging Leg Raise
Sets and reps
As an isolation movement, the Hanging Leg Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Hanging Leg Raise is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
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Frequently asked questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the Abdominals.
What equipment do I need for the Hanging Leg Raise?
You need Body Only. Difficulty level: Expert.
How many sets and reps of the Hanging Leg Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
