Fitafter50
Search

Exercise Library / Hanging Leg Raise

Hanging Leg Raise

Hanging from a bar and lifting your legs works your lower abs and builds grip strength.

Strength Training

What this exercise does

Hanging from a bar and lifting your legs works your lower abs and builds grip strength. It is an intermediate move: it needs strong hands and shoulders as well as a strong core.

At a glance

Body part
Abs / Core
Muscles worked
Lower Abs
Experience
Intermediate
Equipment
Pull-up Bar

How to do it

  1. Hang from a pull-up bar with your hands shoulder-width apart and your arms straight.
  2. Pull your shoulders down away from your ears.
  3. Bend your knees and lift them toward your chest, curling your hips up.
  4. Lower your legs slowly without swinging.
  5. Do 5 to 8 reps.

Common mistakes

  • Swinging the body.
  • Using only the hip flexors without curling the pelvis.
  • Dropping your legs fast.

Make it easier or harder

Make it easier

Lift your knees only to hip height, or do a lying leg raise.

Make it harder

Straighten your legs, or lift your toes to the bar.

Keep it safe

Hanging is hard on shoulders and hands. Step down when your grip gives out. Skip it if hanging bothers your shoulders.

Back to all exercises