Exercise library
Hanging Leg Raise
The hanging leg raise is a demanding bodyweight core move that trains the abs while also challenging grip and shoulder control.
BodyweightCoreIntermediate
- Equipment
- Bodyweight
- Focus
- Core
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 8–15 reps.
- Muscles worked
- AbsObliques
How to do it
- 1Hang from a pull-up or dip station with your legs together and body still.
- 2Brace your abs and slightly tuck your pelvis under.
- 3Raise your legs in front of you until they reach at least hip height.
- 4Pause briefly without swinging the torso.
- 5Lower your legs slowly back to the start and repeat.
Tips & tricks
- Start with bent knees if straight-leg reps are too difficult.
- Think about curling the pelvis up, not only lifting the thighs.
- Reset the swing between reps so the abs do the work.
Common mistakes
- Using a big kip or swing to throw the legs upward.
- Shrugging the shoulders up toward the ears the whole set.
- Lowering the legs halfway and avoiding the full eccentric.
