Hanging Leg Raise

Hang from a bar and raise your legs to strongly target the lower abs.

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Lower Abs, Upper Abs

Hanging Leg Raise — Points to Check Today

  • Don't use momentum — Kicking your legs to swing means you're lifting with momentum instead of your abs. (Swinging the body back and forth to lift the legs with momentum)
  • Retract your shoulder blades to protect the shoulders — Hanging fully relaxed puts strain on the shoulders. (Hanging with the shoulders completely slack)
  • Curl your pelvis up — Raising only the legs works the hip flexors; curling the pelvis works the lower abs. (Keeping the pelvis still and only swinging the legs forward)

Hanging Leg Raise — How to Do It / If You're New

  1. Grip the bar shoulder-width apart and hang. Pull your shoulders down and slightly retract your shoulder blades (to protect the shoulders).
  2. Brace your core to stabilize so your body doesn't swing back and forth.
  3. Curl your pelvis up slightly as you raise your legs together slowly (bending the knees makes it easier).
  4. Once your legs rise above hip height, pause briefly, then lower them slowly with control.