Exercise guide
Hanging Leg Raise
- Intermediate
- Compound
- Rep-based
- Upper legs
- Waist
The hanging leg raise is a premier core exercise that targets the lower rectus abdominis and hip flexors while developing significant grip and shoulder stability. It is highly effective because it requires the core to lift the weight of the lower body against gravity without the support of a bench.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with an overhand (pronated) grip, slightly wider than shoulder-width.
- Hang with your arms fully extended and your feet off the floor, creating a 'dead hang' position.
- Engage your lats by pulling your shoulder blades down and back to stabilize your torso and prevent swinging.
How to do it
- Exhale and lift your legs by flexing your hips and curling your pelvis upward until your legs are at least parallel to the floor.
- Keep your legs as straight as possible throughout the upward phase, focusing on the contraction in your lower abs.
- Inhale and slowly lower your legs back to the starting position using a controlled 3-second eccentric tempo.
- Stop the movement just before your legs reach a complete vertical hang to maintain constant tension on the abdominals.
Form checklist
- Avoid using momentum or swinging your legs to 'cheat' the weight up.
- Keep your shoulders depressed and away from your ears to protect the rotator cuffs.
- Ensure your pelvis tilts upward at the top of the movement to fully engage the rectus abdominis.
- Maintain a neutral neck position; do not tuck your chin excessively or look up.
Pro tips
- To maximize muscle fiber recruitment, imagine pulling your belly button toward your spine before you begin the lift.
- Squeeze your glutes and quads briefly at the bottom of each rep to reset your center of gravity and eliminate swinging.
Make it harder
- Toes-to-Bar: Continue the leg lift until your feet actually touch the pull-up bar.
- Ankle Weights: Add resistance by wearing ankle weights or holding a light dumbbell between your feet.
Frequently asked
- What muscles does the hanging leg raise work?
- The hanging leg raise primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the hanging leg raise?
- The hanging leg raise requires no equipment — just your body weight.
- Is the hanging leg raise good for beginners?
- The hanging leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.