Hanging Leg Raises
How to do Hanging Leg Raises?
Hanging leg raises are a fundamental core exercise that builds serious abdominal strength while also improving grip endurance and hip flexor mobility. The movement involves hanging from a pull-up bar and lifting your legs in a controlled manner until they reach a 90-degree angle (or higher for advanced variations). It’s widely used in calisthenics, gymnastics, and functional fitness because of its ability to develop core stability and dynamic control.
Before performing hanging leg raises, you should have a basic level of grip and shoulder endurance. Being able to hold an active hang for at least 20 seconds will help maintain proper form. If you struggle with grip fatigue, you can build up endurance with dead hangs and wrist-strengthening exercises. Additionally, core strength plays a huge role in this movement, so working on exercises like lying leg raises and hollow body holds can help prepare you.
The only equipment you need is a pull-up bar that allows for a full range of motion without touching the ground. Using chalk can improve grip security, especially for higher reps. Straps are generally not recommended unless you’re training for pure core strength and want to take grip endurance out of the equation.
Step-by-Step Execution
1. Setting Up the Grip and Hang
• Grip the pull-up bar with an overhand grip, shoulder-width or slightly wider.
• Engage your shoulders by pulling them down slightly to maintain an active hang.
• Keep your legs together and engage your core before initiating the movement.
2. Initiating the Leg Raise
• Exhale and engage your core as you begin to lift your legs.
• Keep your knees straight and move with control to avoid excessive swinging.
• Focus on tilting your pelvis slightly to fully engage the lower abs.
3. Reaching the Top Position
• Raise your legs until they reach a 90-degree angle (parallel to the floor).
• For advanced variations, lift higher until your toes are near the bar.
• Avoid leaning back or using momentum—aim for strict control.
4. Lowering with Control
• Slowly lower your legs back down to the starting position.
• Maintain core engagement to prevent arching your lower back.
• Reset before initiating the next rep to avoid swinging.
Benefits of Hanging Leg Raises
• Core Strength Development – Engages the entire abdominal wall, especially the lower abs.
• Grip and Forearm Endurance – Builds grip strength and improves bar endurance.
• Hip Flexor Strength – Strengthens the iliopsoas and improves explosive hip mobility.
• Shoulder Stability and Mobility – Helps reinforce an active hang, which is useful for other calisthenics exercises.
• Improves Hanging Endurance – Increases time under tension, benefiting pull-up strength.
Common Mistakes to Avoid
• Swinging Too Much – Uncontrolled momentum reduces core activation.
• Bending the Arms – Keep the arms straight to avoid unnecessary upper-body fatigue.
• Rushing the Movement – Performing reps too quickly leads to loss of control.
• Dropping the Legs Too Fast – Lowering too quickly eliminates the eccentric (negative) strength-building phase.
• Neglecting Core Engagement – Arching the lower back can lead to strain and reduced effectiveness.
Gym Equivalent Exercises
• Roman Chair Leg Raises – Similar core engagement but with back support.
• Cable or Machine Leg Raises – Provides resistance and removes grip fatigue from the equation.
• Ab Rollouts – Engages the abs dynamically through a full range of motion.
• Lying Leg Raises – A ground-based alternative for those building up to the hanging version.
Tips for the proper execution of Hanging Leg Raises
Engage your lats slightly to maintain shoulder stability.
Keep your legs as straight as possible to maximize core activation.
Use controlled breathing—exhale as you lift, inhale as you lower.
Chalk your hands to prevent grip fatigue during longer sets.
If new to the exercise, start with bent-knee raises before progressing to straight-leg raises.
Control the descent to strengthen the eccentric phase and prevent swinging.
Muscles worked when doing Hanging Leg Raises
Each phase of the hanging leg raise activates multiple muscle groups:
Primary Muscles:
•Rectus Abdominis (raising the legs)
•Hip Flexors (initiating the lift)
Secondary Muscles:
•Obliques (stabilizing during the movement)
•Lats and Shoulders (supporting the hang)
•Forearms and Grip Muscles (maintaining bar control)
Primary Muscle(s):
Abdominal
Secondary Muscle(s):
Forearm
Equipment needed for Hanging Leg Raises
Adjust the difficulty of Hanging Leg Raises
Hanging leg raises are highly scalable, making them suitable for both beginners and advanced athletes. By adjusting the range of motion, knee position, or adding resistance, you can tailor the difficulty to your fitness level. Whether you’re working toward more advanced core skills like Toes-to-Bar or simply building core endurance, this exercise remains a cornerstone of effective ab training.
How to make Hanging Leg Raises harder?
How to make Hanging Leg Raises easier?
How to make Hanging Leg Raises harder?
To make Hanging Leg Raises harder:
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Add Ankle Weights – Increases resistance on the core and hip flexors.
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Pause at the Top – Hold the legs at 90 degrees for 2-3 seconds per rep.
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Perform Slow Negatives – Lower your legs in 3-5 seconds to increase time under tension.
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Extend to Toes-to-Bar – Progress into full-range motion by touching your toes to the bar.
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Perform L-Sit Holds – Strengthens the core by maintaining a static hold between reps.
How to make Hanging Leg Raises easier?
To make Hanging Leg Raises easier:
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Start with Bent-Knee Raises – Keep the knees bent to reduce leverage.
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Use a Resistance Band for Assistance – Loop a band around your feet and the bar for support.
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Perform Lying Leg Raises – Build up core strength before progressing to hanging variations.
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Reduce the Range of Motion – Lift your legs to 45 degrees before aiming for full parallel raises.
