Hanging Leg Raise
An advanced hanging exercise where the legs raise up while the body hangs from a bar, demanding real core and grip strength together. It is best attempted once a basic hang and simpler core moves feel solid.
- Primary musclesCore
- Secondary musclesnone listed
- EquipmentBodyweight
- LevelAdvanced · isolation
How to do the hanging leg raise
- Hang from a chin up bar with both arms fully extended, using a wide or medium grip.
- Let your legs hang straight down with your pelvis rolled slightly backward; this is your starting position.
- Raise your legs up as you exhale, continuing until your torso and legs form roughly a right angle.
- Hold the top position for a second, keeping the movement controlled rather than swinging.
- Lower your legs back down slowly as you inhale.
- Repeat for the rest of your set without using momentum from the hang.
Original library instructions (4 steps)
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Swinging the body to help lift the legs; keep the hang still and raise the legs with control.
- Bending the knees a lot to make the raise easier; keep the legs as straight as your strength allows.
- Rushing the lowering phase; lower slowly to keep tension on the core.
- Attempting a full set before a basic hang feels comfortable; build grip and shoulder strength first.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 5 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 sets of 8 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 10 to 15 reps, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use a bent knee version first if a straight leg raise is too difficult, then progress once it feels easier.
- Save this exercise in a core focused workout inside GymPilot once you can do it well, so it is easy to bring back later.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the hanging leg raise good for beginners?
It is listed as advanced, since it needs solid grip and shoulder strength on top of a strong core; a bent knee version is a gentler starting point.
What muscles does the hanging leg raise work?
It is focused on the core, which controls the legs as they raise and lower while the body hangs.
