Muscles Worked
Learn more in the Abs training guide →
Primary
Core
Secondary
Hip Flexors
Highlighted muscles
How To Perform
- 1 Hang from a pull-up bar with arms extended.
- 2 Keeping legs together, raise them to parallel or higher.
- 3 Lower slowly under control.
Form Cues
- ✓ Do not swing — initiate from a dead hang.
- ✓ Curl the pelvis upward at the top for maximal abs activation.
Common Mistakes
- ✗ Swinging from momentum.
- ✗ Only raising legs to 45 degrees — aim for parallel or higher.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Hanging Leg Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Hanging Leg Raise should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for core. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Hanging Leg Raise target?
Hanging Leg Raise primarily targets the Core. Secondary muscles include Hip Flexors.
Is Hanging Leg Raise good for beginners?
Hanging Leg Raise is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Hanging Leg Raise, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.