Hanging Leg Raise

Hanging Leg Raise Strength Standards (kg)

Body Weight	Beginner	Novice	Intermediate	Advanced	Elite
120 kg	0	0	0	0	0
130 kg	0	0	0	0	0
140 kg	0	0	0	0	0
150 kg	0	0	0	0	0
160 kg	0	0	0	0	0
170 kg	0	0	0	0	0
180 kg	0	0	0	0	0
190 kg	0	0	0	0	0
200 kg	0	0	0	0	0
210 kg	0	0	0	0	0
220 kg	0	0	0	0	0

How to Perform the Hanging Leg Raise

Hang from a pull-up bar with a shoulder-width overhand grip and arms fully extended. Begin with your legs straight and body still. Engage your core and raise your legs by flexing at the hips, bringing them up until they are at least parallel to the floor. For maximum abdominal activation, curl your pelvis upward at the top of the movement. Lower your legs slowly under control to the starting position, avoiding swinging.

Muscle Activation

The hanging leg raise is one of the most effective exercises for the rectus abdominis, particularly the lower portion, when performed with a posterior pelvic tilt at the top. The hip flexors, specifically the iliopsoas, are heavily involved in bringing the legs up. The obliques stabilize the torso and prevent rotation. The forearms and grip work isometrically to maintain the hang, and the lats engage to stabilize the shoulder girdle.

Common Mistakes

Using momentum and swinging to raise the legs rather than using controlled core contraction.
Only raising the legs to hip height without curling the pelvis, which primarily works the hip flexors and not the abs.
Bending the knees excessively, which makes the exercise easier but reduces abdominal activation.
Holding the breath during the movement instead of exhaling on the way up and inhaling on the way down.

Variations

Hanging knee raises are a regression for those building up to straight-leg raises. Toes-to-bar is a more advanced progression used in CrossFit. Windshield wipers add a rotational component for oblique development. Captain's chair leg raises use arm support for those with limited grip strength. Weighted leg raises with ankle weights add resistance for advanced trainees.

Programming Tips

Perform 3-4 sets of 8-15 reps, 2-3 times per week. Focus on the pelvic tilt at the top to ensure the abs, not just the hip flexors, are doing the work. If you cannot perform straight-leg raises, start with knee raises and gradually extend the legs over time as strength improves.

Frequently Asked Questions

Hanging leg raises are generally more effective due to the greater range of motion and loading on the abs. They also develop grip strength and challenge the entire core more than crunches.

Engage your lats to stabilize your body, use a controlled tempo, and pause briefly at the bottom of each rep. Slightly bending the knees can also help with control. Build up gradually.

Straight legs are more challenging and provide greater abdominal activation. Bent knees are an acceptable regression for building up strength. Progress from knees bent to straight legs over time.

The hip flexors are naturally involved in raising the legs. To shift emphasis to the abs, focus on curling your pelvis upward at the top of each rep rather than simply lifting your legs.