Hanging Leg Raise
Hanging Leg Raise is a strength - hanging long-lever abdominal control exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Iliopsoas, Forearm gripping muscles, Serratus anterior
- Exercise type
- Strength - hanging long-lever abdominal control
Exercise technique
- Bar
Hold a stable bar with a medium or comfortably wide overhand grip.
- Hang
Keep your arms long and maintain controlled shoulder-girdle support.
- Pelvis
Tuck your tailbone slightly forward and stop swinging.
- Legs
Raise your legs together, keeping them as long as possible.
- Height
Pause when your thighs are roughly perpendicular to your torso.
- Lower
Slowly lower your legs to the vertical starting position.
- Repeat
Raise again once your torso is still.
Key technique points
- Do not throw your lower back backward.
- A slight knee bend is acceptable.
- Exhale as you lift.
- Do not suddenly hang all your weight on your shoulders.
- Move your legs symmetrically.
- End the set before your grip deteriorates.
Common mistakes
Swinging
Do not throw the legs backward and swing them rapidly forward.
Pulling only from the hips
Do not lose pelvic control and overextend your lower back.
Varying knee bend
Do not change the lever uncontrollably each repetition to hide reduced range.
Dropping the shoulders
Do not transfer the hanging load into a sudden joint traction.
Cutting the descent short
Do not perform repeated short repetitions before the legs return downward.
Losing grip capacity
Do not lift into a high leg position while your hands are slipping.
Frequently asked questions
Hanging Leg Raise: why is “Swinging” a mistake?
Do not throw the legs backward and swing them rapidly forward.
Hanging Leg Raise: why is “Pulling only from the hips” a mistake?
Do not lose pelvic control and overextend your lower back.
Hanging Leg Raise: why is “Varying knee bend” a mistake?
Do not change the lever uncontrollably each repetition to hide reduced range.
Hanging Leg Raise: why is “Dropping the shoulders” a mistake?
Do not transfer the hanging load into a sudden joint traction.
Hanging Leg Raise: why is “Cutting the descent short” a mistake?
Do not perform repeated short repetitions before the legs return downward.
Hanging Leg Raise: why is “Losing grip capacity” a mistake?
Do not lift into a high leg position while your hands are slipping.
What should I focus on when doing Hanging Leg Raise?
Do not throw your lower back backward. A slight knee bend is acceptable. Exhale as you lift. Do not suddenly hang all your weight on your shoulders. Move your legs symmetrically. End the set before your grip deteriorates.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.