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Abs · Advanced

Hanging Leg Raise

Advanced hanging leg raise for the abs, grip, and trunk control.

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Hanging Leg Raise demonstration

Exercise overview

Training details

AbsHip FlexorsForearms

Equipment

Pull Up Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with an overhand grip and your arms fully extended.
  2. 02Brace your abs and keep your body as still as possible.
  3. 03Raise your legs in front of you with control, keeping the movement smooth.
  4. 04Pause briefly when your legs reach about hip height or higher.
  5. 05Lower your legs slowly and avoid swinging before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionToes To BarRelated variationCaptain's Chair Knee RaiseRelated variationCaptain's Chair Straight-Leg RaiseRelated variationHanging Oblique Knee RaiseRelated variationChaos Hanging Knee RaiseRelated variationHanging Oblique Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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