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Hanging Leg Raise: starting position Hanging Leg Raise: end position

Shoulder Raises · Abs

Hanging Leg Raise

A shoulder raises exercise that works the abs. Advanced level, using bodyweight, pull-up bar.

AdvancedBodyweightPull-up barParkGym

Muscles worked

PrimaryAbs

Rectus abdominis, hip flexors and grip.

Setup and loading

Shoulder-width grip; straps are fine.

How to do the hanging leg raise step by step

  1. Hang from a bar with straight arms.
  2. Raise your legs until they form 90 degrees with your torso.
  3. Hold for a second and lower slowly.

Form cues

  • No swinging
  • Curl your pelvis slightly at the top

Common mistakes

  • Using momentum
  • Dropping your legs
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingCalisthenicsClimbing

Gear for this exercise

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