Hanging Leg Raise
Quick answer
The Hanging Leg Raise mainly works the abs and hip flexors, with help from the forearms. Leg raise while hanging from a bar that works the abs and hip flexors. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Hang from the bar, arms straight, shoulders engaged.
- Stabilize your body to avoid swinging.
- Raise your legs, straight or bent, curling your hips forward.
- Lower slowly back to the hanging position.
Muscles worked
MainSecondary
- Rectus Abdominis
- Hip Flexors
- Forearms
Common mistakes
- Avoid momentum: each rep starts from a still body.
- Start with bent knees if straight legs are too difficult.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Hanging Leg Raise work?
Mainly the abs and hip flexors. It also works the forearms.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Hanging Leg Raise good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
Log it, beat it
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