Abs
Hanging Leg Raise
The Hanging Leg Raise is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: hip flexors 32%, lower abs 30% and upper abs 16%.
Also known as: bar leg raise, hanging knee raise
How to do it
- Hang from a pull-up bar with an overhand grip, hands shoulder-width.
- Set your shoulders down and hold your legs straight and together.
- Raise the straight legs in front of you until they are at least level with the floor.
- Curl the pelvis up at the top so the lower abs finish the rep.
- Lower the legs slowly back to hanging without letting the body swing.
Tips
- Slightly lean the chest back as the legs rise to stay balanced.
- Control the lowering for two to three seconds to kill the swing.
Common mistakes
- Using a kip or swing to throw the legs up.
- Bending the knees to shorten the lever.
- Letting the legs drop straight down at the end.
Muscles worked by the Hanging Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Hanging Leg Raise alternatives
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Hanging Leg Raise work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Hanging Leg Raise good for beginners?
The Hanging Leg Raise is rated advanced. If you are new, learn the Ab Coaster first and build up from there.
What is a good alternative to the Hanging Leg Raise?
For example the Weighted Hanging Leg Raise, Captain's Chair Leg Raise and Toes to Bar. They train mostly the same muscles, some with different equipment.
How do you make the Hanging Leg Raise harder?
Add weight or reps, or move on to the Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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