Hanging Leg Raise: how to do it right
In short: The hanging leg raise isolates the rectus abdominis, especially its lower portion, with a peak of tension in the shortened position when the pelvis curls.
How to do it, step by step
- 1Hang from the bar, arms straight, shoulders active (pull your shoulder blades down).
- 2Start by raising your thighs forward, knees slightly bent to begin.
- 3Continue by curling your pelvis upward, try to bring the pubic bone toward the ribs.
- 4Squeeze your abs hard for 1 second at the top, when the pelvis is tilted.
- 5Lower slowly over 2 to 3 seconds, without losing control or swinging.
The mistake to avoid
Don't swing your legs. Raise them under control and curl your pelvis.
Other common mistakes
- You only raise your thighs without curling the pelvis: add the pelvic tilt at the top, otherwise it's the psoas working, not the abs.
- You swing to help yourself: kill the momentum, control the return over 2-3 s and keep your shoulders braced.
- You go down too low and lose all tension: stop just before lumbar hyperextension to stay in control.
- You rush the top without squeezing: take a 1 s pause, pubic bone toward ribs, that's the peak tension.
Muscles worked
- Main:
- Abs
Rectus abdominis, mainly the sub-umbilical portion, prime mover of posterior pelvic tilt. Hip flexors (psoas, rectus femoris) that raise the thighs. Obliques as stabilizers if you raise straight. The deep core (transverse) locks the trunk against swinging.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Plank on Handles ›
- Captain's Chair Knee Raise ›
- Cable Crunch ›
- Floor Crunch ›
- High-Anchored Band Crunch ›
Frequently asked questions
How do I do this exercise?
Hang from the bar, arms straight, shoulders braced (shoulder blades pulled down). Start by raising your thighs forward, knees slightly bent, then curl your pelvis upward trying to bring the pubic bone toward the ribs. Squeeze hard for 1 second at the top, then lower slowly over 2 to 3 seconds without swinging.
How high should I go?
The tension is MAXIMAL at the end of the range, when you curl the pelvis, not when the legs rise. Don't stop at just raising the thighs: go for the pelvic tilt, pubic bone toward ribs, and hold 1 s at the top. At the bottom, stop just before arching your lower back to stay in control.
I don't feel anything, is that normal?
If you mostly feel your hips or thighs, you're just raising your legs without curling the pelvis, so the psoas works instead of the abs. Forget how high your feet go, aim for the pubic-bone-to-ribs distance and tilt the pelvis at the top. Bend your knees more to shorten the lever and focus on the curl.
How fast should I do the movement?
Curl the pelvis in a controlled way, then take 1 s of squeeze at the top. Lower slowly over 2 to 3 seconds without letting go, it's the braked return that keeps the tension. If you swing, you're going too fast.
How should I breathe?
Breathe in with legs low while hanging. Breathe out gradually as you curl the pelvis and breathe out fully at the top to accentuate the ab contraction. Keep your navel drawn in the whole time to lock the trunk and limit swinging.