Hanging Leg Raise

Why it matters

Hanging from a bar removes the ability to use momentum from a floor or bench, making the lift purely about controlled core strength against your own bodyweight as resistance. It specifically targets the lower portion of the abs, which many standard ab exercises like crunches tend to undertrain relative to the upper abs.

How to do it

1. Hang from a pull-up bar. Arms fully extended, shoulders engaged rather than fully relaxed and stretched.
2. Raise your legs by curling your hips. Lift your legs by tilting your pelvis upward, not just swinging your legs from the hip joint.
3. Bring your legs as high as control allows. Full range is ideal, but a controlled partial range beats a swinging, momentum-driven full range.
4. Lower with control. Resist the descent rather than letting your legs drop, maintaining tension throughout.

Common mistakes

• Swinging the legs using momentum. If your body is swinging back and forth, your abs aren't doing the work the exercise is meant to train.
• Only moving from the hip joint without curling the pelvis. Lifting straight legs without any pelvic tilt shifts more emphasis to the hip flexors and away from the lower abs.
• Letting the shoulders fully relax into the hang. Some shoulder engagement protects the joint during the movement — a completely passive hang isn't ideal.
• Attempting full hanging raises before building adequate strength. Knee raises (bent legs) are a legitimate, easier progression toward full straight-leg raises.

Sets & reps by level