How to do the Hanging Leg Raise
Primary: Core, Hip Flexors · also works Forearms, Lats, Obliques. Also called: straight leg raise hanging, toes to bar progression.
Step by step
- 1
Hang from a pull-up bar with an overhand grip and legs straight.
- 2
Brace your core and squeeze your legs together.
- 3
Raise your straight legs until they are at least parallel to the floor.
- 4
Curl the pelvis at the top and pause briefly.
- 5
Lower slowly without swinging.
Coaching cues
- Legs straight and together
- Control the way down
- Keep the shoulders active
Common mistakes
- Swinging
- Bending the knees to cheat
- Dropping the legs quickly
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Hanging Leg Raise alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hanging Leg Raise work?
Primary: Core, Hip Flexors. Secondary: Core, Hip Flexors, Forearms, Lats, Obliques
How many sets and reps of Hanging Leg Raise should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Hanging Leg Raise?
Same movement pattern, different equipment: Hanging Knee Raise, Lying Leg Raise, Reverse Crunch, Hollow Body Hold, Bicycle Crunch, Bird Dog.
Is the Hanging Leg Raise good for beginners?
It is an advanced movement. Build up through the easier alternatives first.