Abs
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is a strength exercise on a pull-up bar for your abs. Share of the load in the Zulta muscle model: hip flexors 32%, lower abs 30% and upper abs 16%.
How to do it
- Hold a light dumbbell firmly between your feet, or strap on ankle weights.
- Hang from a pull-up bar with an overhand grip and set the shoulders down.
- Raise the straight legs until they are at least level with the floor.
- Curl the pelvis up at the top to finish with the lower abs.
- Lower the legs slowly to a still hang, keeping control of the weight.
Tips
- Master strict body-weight reps before adding load.
- Squeeze the feet together hard so the weight cannot slip.
Common mistakes
- Swinging the body to get the weight up.
- Using a load so heavy that the knees bend.
- Dropping the legs and the weight at the end of the rep.
Muscles worked by the Weighted 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.
Weighted Hanging Leg Raise alternatives
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Frequently asked questions
What muscles does the Weighted Hanging Leg Raise work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Weighted Hanging Leg Raise good for beginners?
The Weighted Hanging Leg Raise is rated advanced. If you are new, learn the Hanging Leg Raise first and build up from there.
What is a good alternative to the Weighted Hanging Leg Raise?
For example the Hanging Leg Raise, Ab Coaster and Captain's Chair Leg Raise. They train mostly the same muscles, some with different equipment.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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