Hanging Leg Raise
The hanging leg raise is a core exercise that primarily trains the rectus abdominis and hip flexors, with the obliques and forearms assisting. Equipment: pull-up bar. Suited to intermediate lifters.
- Primary muscles
- Rectus Abdominis And Hip Flexors
- Secondary muscles
- obliques and forearms
- Muscle group
- core
- Equipment
- pull-up bar
- Movement pattern
- Core
- Difficulty
- Intermediate
- Also searched as
- hanging leg raises, hanging knee raise, hanging leg lifts
Complete hanging leg raise guides
- Proper formHanging Leg Raise: Proper Form, Step by StepDefinitive guide to hanging leg raise proper form: setup, step-by-step cues, breathing, tempo, common mistakes and fixes. No hype, evidence-aware.
- Muscles workedHanging Leg Raise: Muscles Worked and Best AlternativesWhich muscles does the hanging leg raise train, where it fits in a program, and 4 practical alternatives with when to pick each (equipment, injuries, plateaus).
- Sets and repsHow Many Sets and Reps for the Hanging Leg Raise?Evidence-aligned set, rep and frequency ranges for hanging leg raises by goal (strength, hypertrophy, endurance), plus week-to-week progressions and clear cues to add weight.
- Common mistakesThe Most Common Hanging Leg Raise Mistakes (and How to Fix Them)Learn the 6 most common hanging leg raise mistakes, why each happens, what it costs, and one concrete fix so you get stronger, safer reps every set.
- At-home alternativesHanging Leg Raise Alternatives at Home (Minimal Equipment)Four practical at-home substitutes for hanging leg raises using bodyweight, dumbbells, or bands. What each keeps, what it loses, and when to head to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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