Hanging Leg Raise

Do you want to develop a smaller waistline and a shredded set of abs? Then, you need to try the hanging leg raise.

It is designed to target the abs and engage the entire upper body, making for one incredible exercise.

Today, we will discuss how to do the hanging leg raises. We will share our expert tips, anatomy, and training recommendations to get the best results.

How To Do

  1. Standing directly below the chin-up bar, jump up and grab the bar using an overhand grip.
  2. Point your toes toward the ground.
  3. Start by lifting your legs straight up in front of you until your torso and legs make a 90° angle.
  4. Once they have reached this position, gradually lower your legs back down until you reach the starting position.

Tips From Expert

  • Before each repetition, tense your core, exhale as you raise your legs, and inhale as you lower them. This will improve your ability to target your core muscles and your mind-muscle connection, which can enhance results.
  • If you cannot reach the chin-up bars, use a step. Using a step will help you establish a firm grip before your set.
  • When you are performing the movement maintain control throughout the entire range of motion. This will ensure you are targeting the core muscles effectively.

Optimal Sets and Reps

The hanging leg raise is a fantastic core-developing exercise that can be implemented in a range of training programs. Below is a list of ideal load recommendations for strength, hypertrophy, endurance, and power.

Training Type Sets Reps
Strength Training 5 5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 3–5
Optimal Sets & Reps of Hanging Leg Raise

How to Put in Your Workout Split

The hanging leg raise targets the core muscles, which means it can easily be added to almost any workout.

Below is a list of training splits that are best suited for the hanging leg raise.  

  • Full-Body — Complete body programs require additional time to fit in all the different muscle groups. Adding the hanging leg raise allows you to target all your core muscles in one exercise, saving valuable time. 
  • Bro Split — The purpose of a bro split is to divide up your workout so you can dedicate more time to each muscle group. Add it to the end of your back, chest, or arm days, or create a standalone day for pull-up bar ab workouts.
  • Upper/Lower — Your upper body workout is the perfect time to slot in the hanging leg raise. It is a great exercise to finish your workout by targeting the abdominals and obliques while also activating the back, biceps, and hip flexors.

Primary Muscle Groups

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Lower Rectus Abdominis

The lower rectus abdominis makes up the lower half of our six-pack. It originates from the front of our pelvis (pubic symphysis) and insets into the cartilage of the fifth, sixth, and seventh rib.

During the hanging leg raise, the muscle activation rate for the lower rectus abdominis is 130%. This is the degree to which the muscle contracts during a specific movement or external stimulus. 

As we begin the movement, our lower rectus abdominis contracts, creating rigidity through the core and lifting our legs. Once our straight legs are parallel with the floor, our lower rectus abdominis gradually lengthens to lower the legs down to the floor.

Secondary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Upper Rectus Abdominis

The upper rectus abdominis makes up the upper part of our six-pack. It originates from the front of our pelvis (pubic symphysis) and inserts into the cartilage of the fifth, sixth, and seventh rib.

Because these attachment points are the same as the lower rectus abdominis, they show the same muscle activation rate of 130% while performing the hanging leg raise. 

During the hanging leg raise, the upper rectus abdominis fibers work alongside the lower fibers to lift the legs. Once the legs and torso create a 90° angle, the upper rectus abdominis lengthens as we bring our legs back down to the starting position. 

Obliques 

The obliques are on the outer sides of the torso and run lateral to the rectus abdominis. Made up of the internal and external oblique muscles, this muscle group rotates our torso and assists with spinal flexion.

It attaches from the fifth through twelfth ribs and is inserted into the outer sides and front of the pelvis. These fibers stabilize and flex the spine, activating throughout the entire range of motion with a muscle activation rate of 88%.

Wrist Flexors And Hand Flexors

The wrist flexors and hand flexors are on the inner forearm. They originate from the lower part of the upper arm and forearm and are inserted into the wrist and fingers. 

During the hanging leg raise, these muscles help you grasp the bar and hold on for the duration of the set. 

Wrist Extensors 

During the hanging leg raise, the wrist extensors contract to keep the wrist joint in line. This muscle group originates from the outer elbow and inserts in the lower forearm and hand. 

When we perform the hanging leg raise, these muscles, alongside the wrist flexors, hold us in position for the duration of the set. 

Latissimus Dorsi

The latissimus dorsi is a broad, flat muscle that spans from our lower back to our arms. It originates from the connective tissue of our lower back. It attaches to several vertebrae and the inner side of the upper arm.

When we perform the hanging leg raise, the latissimus dorsi works alongside the arms and forearms to hang onto the bar.   

Biceps Long Head 

The biceps long head is at the front of the upper arm. It originates from the front of the shoulder blade and attaches to the forearm.

During the hanging leg raise, the biceps long head works with the latissimus dorsi and forearms to suspend us in the hanging position. 

Biceps Short Head

The biceps short head is directly beside the long head at the front inner side of the upper arm. This portion of the biceps originates from the front of the shoulder blade and inserts into the forearm.

The short head of the biceps is activated for the duration of the hanging leg raise. From the moment we grasp the bar, the biceps contract to hold us in position. 

Iliopsoas

Deep within the abdomen, attaching to the lumbar spine, is the Iliopsoas; a powerful hip flexor. This muscle group contains three muscles. They originate from the outer surface of the T12-L5 vertebrae and the inner side of the pelvis. They are inserted into the inner side of the upper leg bone (femur).

When performing the hanging leg raise, the iliopsoas shortens, helping the rectus abdominis to lift the legs. Once the legs are parallel with the floor, the iliopsoas lengthen as we lower the legs back down.  

Equipment

Pull Up Bar

Bodyweight

Pull Up Bar

This is great for compound upper-body movements. Make sure you set it up in a suitable area with a higher ceiling. Ensure a secure grip to avoid falls.

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

V-Up

Flutter Kick

Scissor Kick

Plank Shoulder Tap

Leg Raise

Bicycle Crunch

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Who Should Do?

Athletes

Core training has been shown to help athletes achieve better skill performance. The hanging leg raise has a profound ability to target the core muscles and engage many upper body muscles.

Every set you perform activates the core while engaging the back, arms, and forearms. This improves grip strength, abdominal strength, and coordination, all of which are major assets for athletes.

Bodybuilders

Used regularly by competitive bodybuilders, the hanging leg raise is great for overloading the abs with nothing more than your body weight. 

To progressively overload the abs without adding additional weight, you can increase the number of sets or repetitions instead. This will promote greater muscle growth. 

Adding them to your lower ab workout can increase abdominal muscle mass and improve definition and symmetry. This allows you to carve out those competition-winning abs.

Everyday Gym Goers

Hanging leg raises are great for your everyday gym goer. Unlike other abdominal exercises where you may not feel your core contractions, the hanging leg raise has it in spades.

This is because the hanging position requires our abdominals to contract to lift the legs. While this is happening, the rest of our upper body contracts to hold and reduce unwanted movement.

Who Should Not Do?

People With Low Back Pain

During the hanging leg raise, our iliopsoas and abdominals work incredibly hard to keep our core rigid. 

However, if you are experiencing pain and weakness in the vertebrae, discs, muscles, or ligaments of the lower back, raising the legs can be difficult.

When the legs are lifted, the iliopsoas activate, which can pull the lumbar spine forward. This may aggravate an existing injury, causing pain and further damage.

People With Abdominal Tears

Performing hanging leg raises when you have an abdominal tear may lead to further injury. The hanging straight leg raise places an incredible demand on the abdominal muscle. 

Applying this level of pressure to damaged tissue may cause discomfort and lead to poor technique. If you have sustained an abdominal injury, it’s recommended to restrict movement to limit further injury. 

People With Elbow Tendinopathy

If you suffer from elbow tendinopathy, you should avoid performing the hanging leg raise. Tendinopathy is the inflammation of a tendon due to overuse, which can make it difficult to grab and hold objects with your hand.

This can cause issues when performing the hanging leg raise, as holding the bar can cause serious pain. 

If you do have tendinitis or tendinopathy, consult your physical therapist. They will give you corrective exercise and pain management strategies to aid you in recovery. 

Benefits Of The Exercise

Builds Core Muscle And Strength

The biggest upside of hanging leg raises is that they require us to lift the weight of our legs against gravity. This places an incredible load on our abdominals, obliques, and hip flexors, promoting muscle hypertrophy.

To train for strength, perform sets of 1-5 repetitions at 80%–100% of the maximum weight you can lift for one repetition (1RM). You can add weight ankle braces if needed. 

For muscle hypertrophy, perform sets of 8–12 repetitions at 60%–80% of your 1RM. 

Improves Tendon Structure And Function

The hanging leg raise isn’t just for creating greater core strength. It is a powerful exercise for developing stronger tendons.

When we perform the hanging leg raise, our hands, and forearms isometrically contract to maintain our grip. This form of contraction has been shown to improve tendon strength and function. 

By regularly performing the hanging leg raise, you will improve your grip and strengthen your muscular attachments.

Increases Grip Strength

The hanging leg raise is an awesome exercise for increasing grip strength. Performing hanging leg raises requires us to dead-hang for the duration of the set. This is shown to increase grip endurance. 

When performing the hanging leg raise your hands and forearm must work overtime to maintain a firm grip for stability. This means you can sculpt an incredible set of abs while forging an iron grip.

If you want to take your grip strength to the next level, consider performing a hanging ab workout. This will increase the volume of exercise that requires sustained grip, leading to strength.   

Strengthens Hip Flexors

During the hanging leg raise, our hip flexors (iliopsoas) work alongside our rectus abdominis to lift the legs, increasing their strength.  

Legs are large, heavy body parts, and lifting them when they are straight is a difficult task.

Each repetition will overload this muscle group, increasing their strength and promoting muscle hypertrophy.

Frequently Asked Questions

What are hanging leg raises good for?

Hanging leg raises are good for targeting the abdominals and obliques. The hanging position also requires the arms, forearms, and back to activate to hold onto the bar.

Why can’t I do a hanging leg raise?

You may not be able to do the hanging leg raise due to a lack of abdominal strength. Leg raising requires strong abdominals and hip flexors. Lacking strength in these areas will make it difficult to perform.

How many leg raises to lose belly fat?

Doing leg raises won’t help you lose belly fat. Doing leg raises will burn calories, leading to weight loss. However, no amount of leg raises will spot-reduce fat from your belly.

What are the disadvantages of hanging leg raises?

The disadvantage of the hanging leg raise is that it can aggravate lower back pain. As you lift up your straight legs, a great deal of pressure is placed on the lower back, which can lead to pain.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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