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Hanging Leg Raise

Learn how to do hanging leg raise with a clear setup, controlled movement, and a technique you can repeat.

CoreBodyweight5 technique steps

See the movement

Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.

How to do hanging leg raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your legs up in front of you, keeping them straight.
  3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.
Hanging Leg Raise exercise illustration

Hanging Leg Raise: muscles worked

Primary focus: abdominals and trunk.

Core
Better reps before more weight.

Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.

Plan your next set

Frequently asked questions

How do you do hanging leg raise?

Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.

What muscles does hanging leg raise work?

Hanging Leg Raise primarily trains the abdominals and trunk. The exact demand depends on your setup, range, and chosen load.

What is the best technique for hanging leg raise?

Set the trunk position before beginning the movement or hold. Use the intended trunk action rather than arm or leg momentum. End the set when the position changes; longer is useful only while you keep control.

What can I do instead of hanging leg raise?

Related options include Flat Bench Lying Leg Raise, Hanging Pike, Cross-Body Crunch. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.

Compare related movement setups

Browse the directory pages containing hanging leg raise and the related movements above to compare equipment and technique choices.

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