Cable Hanging Leg Raise

Muscles worked

Setup

1. Position a low cable pulley directly underneath a pull-up bar and attach an ankle strap to both ankles.
2. Grip the pull-up bar with an overhand, shoulder-width grip and hang with your body fully extended.
3. Ensure the cable has slight tension at the bottom position to maintain constant resistance.
4. Engage your lats and depress your shoulders to stabilize your upper body.

How to do it

1. Exhale and contract your abs to lift your legs toward your chest, keeping them as straight as your flexibility allows.
2. Continue lifting until your hips tilt upward (posterior pelvic tilt) to ensure full abdominal shortening.
3. Pause for a second at the peak of the movement, squeezing your core against the cable's pull.
4. Inhale and slowly lower your legs back to the starting position over a 3-second count, resisting the downward pull.

Form checklist

• Avoid swinging the torso or using momentum to initiate the lift.
• Keep your legs squeezed together throughout the entire set.
• Ensure your lower back rounds slightly at the top to maximize muscle fiber recruitment.
• Maintain a firm grip and stable shoulders to prevent excessive swaying.

Pro tips

• Focus on 'curling' your pelvis toward your sternum rather than just lifting your feet to shift the load from the hip flexors to the abs.
• Imagine pulling the bar down toward your feet to engage the lats, which creates a more stable 'frame' for the core to pull against.

Make it harder

• Perform the movement with a slow 5-second eccentric (lowering) phase to maximize time under tension.
• Add a slight twist at the top of the movement, bringing your feet toward the opposite shoulder to increase oblique activation.

Frequently asked

What muscles does the cable hanging leg raise work?

The cable hanging leg raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the cable hanging leg raise?

The cable hanging leg raise uses cable.

Is the cable hanging leg raise good for beginners?

The cable hanging leg raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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