Hanging Leg Raise

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Hang from a pull-up bar with an overhand grip and your arms fully extended.
• Engage your shoulders and core to prevent your body from swinging back and forth.
• Raise your legs under control by flexing your hips and tilting your pelvis upward until your feet reach hip height or higher.
• Pause briefly at the top, then slowly lower your legs back to the starting vertical position.

Common mistakes

• Using excessive momentum and swinging the body to get the legs up.
• Letting the shoulders go completely passive and hanging from dead joints instead of engaging the scapulae.
• Dropping the legs rapidly without controlling the eccentric lowering phase.

Frequently asked questions

How can I make the hanging leg raise easier if my hamstrings are tight?

You can bend your knees and perform hanging knee raises instead of keeping your legs completely straight.

How do I prevent my body from swinging during the exercise?

Actively press down on the bar with your hands and engage your lats and core to stabilize your torso.

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