Core · Isolation

Hanging Leg Raise

A hanging raise with straight legs that strongly targets the lower abs.

MAIN MUSCLE
Abs
ALSO WORKS
Hip flexors, Obliques, Forearms
EQUIPMENT
Pull-up bar
LEVEL
Advanced
REPS
8-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hang from a bar with a shoulder-width grip and legs straight.

  2. Brace and keep the body still.

  3. Raise the legs to hip height or higher, curling the pelvis up.

  4. Lower slowly without swinging.

COMMON MISTAKES

  • Swinging the legs; control both the lift and the lowering.
  • Only lifting the legs at the hips; finish by curling the pelvis up.

TIPS

  • Think of bringing the pelvis toward the ribs, not just the knees up.

QUESTIONS

Which muscles does Hanging Leg Raise work?

The main muscle is Abs. It also works Hip flexors, Obliques, Forearms.

How many reps should I do?

FORGE suggests 8-15 reps for Hanging Leg Raise. The app adjusts sets and reps to your goal and level.

What can I do instead of Hanging Leg Raise?

These train the same muscles: Hanging Knee Raise, Lying Leg Raise, Reverse Crunch.