Hanging Leg Raise
Also known as: Hanging Knee Raise
The most effective bodyweight ab exercise, and one that trains grip and shoulder stability at the same time.
- Primary
- Rectus abdominis, Hip flexors
- Secondary
- Obliques, Forearms
- Equipment
- Bodyweight
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Hang from a pull-up bar with an overhand grip, arms straight.
- Engage your shoulders: do not hang completely slack.
- Legs together, body still.
Perform the rep
- Curl your pelvis upward as you raise your legs: the pelvic tilt is the actual ab work.
- Raise until your thighs are at least parallel to the floor, higher if you can.
- Lower slowly under control, resisting the swing.
- Pause at the bottom before the next rep.
Common mistakes
-
Swinging
Using momentum to kick the legs up removes the abs almost entirely. Pause at the bottom of every rep.
-
Only raising the legs
If your pelvis stays neutral and only your hips flex, you are training hip flexors, not abs. Curl the pelvis toward your ribcage.
-
Dropping down fast
The lowering phase is where much of the work is. Take three seconds.
How to programme it
Progress from bent knees to straight legs to toes-to-bar. Once 15 straight-leg reps are easy, add a dumbbell between your feet.
Variations
- Hanging knee raise: easier entry point
- Captain's chair leg raise: removes grip as a limiter
- Toes-to-bar: full range progression
Frequently asked questions
Hanging leg raises or crunches?
Hanging leg raises, for most purposes. They train the abs through a longer range under greater load, and add grip and shoulder stability work. Crunches are a reasonable option if grip strength is the limiting factor.
Why do I feel leg raises in my hip flexors?
Because you are flexing at the hip without curling the pelvis. The abs tilt the pelvis posteriorly, if that is not happening, the hip flexors do all the work. Focus on rolling your pelvis up toward your ribs.