How to Do the Hanging Leg Raise
Advanced core exercise — bodyweight.
The Hanging Leg Raise is an advanced-level core exercise that works several muscles together, led by the abs, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Abs
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Type
- Compound
How to perform it
- 1Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip.
- 2The legs should be straight down with the pelvis rolled slightly backwards.
- 3This will be your starting position.
- 4Raise your legs until the torso makes a 90-degree angle with the legs.
- 5Exhale as you perform this movement and hold the contraction for a second or so.
- 6Go back slowly to the starting position as you breathe in.
- 7Repeat for the recommended amount of repetitions.
How to program the Hanging Leg Raise
- Do the Hanging Leg Raise early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Hanging Leg Raise alternatives
No space? These train the same abs, grouped by what you have available.
Easier and harder variations
The Hanging Leg Raise is rated advanced. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Hanging Leg Raise with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Hanging Leg Raise can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Hanging Leg Raise automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily targets the abs within the core muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Hanging Leg Raise?
None — the Hanging Leg Raise is a bodyweight exercise you can do anywhere, no gym required.
Is the Hanging Leg Raise a compound or isolation exercise?
The Hanging Leg Raise is a compound exercise, working multiple joints and muscle groups at once. It's well suited to advanced trainees.
How many sets and reps of the Hanging Leg Raise should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Hanging Leg Raise good for beginners?
The Hanging Leg Raise is rated advanced. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Hanging Leg Raise?
Good substitutes that train the same abs include the Air Bike (bodyweight), the Bent-Knee Hip Raise (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.
Can I do the Hanging Leg Raise at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
