Hanging Leg Raise
AbsPull-up BarAdvanced
The best ab exercise most people can't do yet. Build up to it and your core changes.
Muscle worked
Abs, Hip Flexors
Equipment
Pull-up Bar, Bodyweight
Difficulty
Advanced
Time per set
20-40s
How to perform
Step by step, every rep
01
Grab the bar
Overhand grip, slightly wider than shoulders. Hang with arms straight but shoulders packed down (not slack).
02
Start tight
Engage your lats to stop swinging. Tiny bend in the knees. Hips slightly tucked.
03
Raise the legs
Curl the pelvis up as you raise your legs. Think belly button to ribs, not just legs to ceiling.
04
Top of the rep
Legs parallel to the floor or higher. Squeeze the abs for a beat.
05
Lower with control
3 seconds down. No swinging. Full hang at the bottom, abs still engaged.
Common mistakes
Avoid these
✕
Using momentum to swing legs up
Hip flexors and momentum do the work, abs barely fire. Fix: Strict reps. If you can't go strict, regress to knee raises.
✕
Only raising the legs without curling pelvis
Hip flexors dominate, abs are passive. Fix: Posterior pelvic tilt: tuck the tailbone under as you raise. Belly button pulls toward ribs.
✕
Arching the lower back
Means the core isn't bracing, and load goes onto the spine. Fix: Actively press your lower back toward the bar. Stay tucked.
✕
Grip gives out before core does
You stop short of working the abs fully. Fix: Use straps or ab straps to hang from your elbows, so grip isn't the limiter.
Progressions
Scale it up or down
Make it easier
- Hanging knee raise: bend the knees to 90 degrees
- Lying leg raise on the floor
- Captain's chair knee raise (with back support)
Make it harder
- Toes to bar: full range, feet touch the bar
- L sit hang: hold legs parallel for time
- Windshield wiper: rotate side to side at top
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 5-8 | 90s | Bodyweight or with a dumbbell between feet. |
| Build Muscle | 3-4 | 8-12 | 60-75s | Bodyweight. |
| Build Endurance | 3 | 12-15 | 45-60s | Bodyweight. Strict. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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