Video
Instructions
- Hang from a pull-up bar with arms fully extended and feet off the ground.
- Keep your legs straight and together.
- Engage your core and lift your legs in front of you until they are parallel to the floor or higher.
- Pause briefly at the top of the movement.
- Lower your legs slowly and with control to the starting position.
Technical Tips
- Avoid swinging or using momentum.
- Maintain a neutral spine and avoid excessive lumbar extension.
- Control the eccentric (lowering) phase for maximum activation.
Breathing Tips
- Exhale as you raise your legs.
- Inhale slowly as you lower your legs to the starting position.
Restrizioni mediche
- Lower back injuries or chronic lumbar pain
- Hip flexor strain or inflammation
- Shoulder impingement or rotator cuff issues
The Hanging Leg Raise is a powerful core-strengthening exercise that emphasizes abdominal control, hip flexor activation, and spinal stability. Performed by hanging from a pull-up bar and raising the legs upward, it targets the midsection while also demanding grip strength and shoulder stability. Unlike floor-based ab movements, the hanging position eliminates lower-body support, challenging the entire trunk to maintain control throughout the movement. This makes the Hanging Leg Raise especially effective for developing lower abdominal definition, improving posture, and increasing core endurance. Its bodyweight-only nature also makes it accessible in minimal-equipment environments. Ideal for calisthenics, functional fitness, and athletic training, it serves as a progressive step up from lying leg raises and is a staple in advanced abdominal routines. When performed correctly, it helps enhance mobility, control, and injury resilience around the hip and lumbar regions. The Hanging Leg Raise is especially valuable for athletes requiring explosive trunk power and gymnasts or martial artists who rely on superior core strength. Incorporating this exercise into a well-rounded program can significantly improve overall core functionality and body control.
How many reps of hanging leg raises should I do for abs?
For abdominal strength and endurance, aim for 3–4 sets of 10–15 reps of hanging leg raises, adjusting volume based on your fitness level.
Can beginners do hanging leg raises?
While hanging leg raises are challenging, beginners can start with bent-knee variations or use assistance bands to gradually build core and grip strength.
Is hanging leg raise good for lower abs?
Yes, hanging leg raises are particularly effective for targeting the lower portion of the rectus abdominis, often referred to as the lower abs.
What muscles do hanging leg raises work?
Hanging leg raises primarily work the abdominal muscles, especially the rectus abdominis and external obliques, while also engaging the hip flexors, glutes, and lower back stabilizers.
Do hanging leg raises help burn belly fat?
Hanging leg raises strengthen the abdominal muscles but do not directly burn belly fat; fat loss requires a caloric deficit through diet and overall activity.