FormTwin › Exercises › Hanging Leg Raise

What muscles does the Hanging Leg Raise work?

The hanging leg raise is one of the toughest ab exercises — hanging from a bar, you lift your legs to train the lower abs and hip flexors through a big range.

Primary muscles worked

Secondary muscles worked

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How to do the Hanging Leg Raise

  1. Hang from a bar with an active shoulder grip.
  2. Brace your core to stop yourself swinging.
  3. Lift your legs (or knees) toward the bar.
  4. Lower slowly under control without swinging.

Common mistakes

Variations

Hanging knee raiseCaptain's chair raiseLying leg raise

Frequently asked questions

What muscles do hanging leg raises work?

They work the abs (especially the lower portion) and obliques, with the hip flexors driving the leg lift and the forearms and shoulders holding you on the bar.

Do hanging leg raises work lower abs?

Yes — curling the pelvis up at the top of each rep, rather than just lifting the legs, is what recruits the lower abs. Without that pelvic tilt it becomes mostly a hip-flexor exercise.

How do I stop swinging on leg raises?

Brace your core before you start, keep your shoulders active, and lower slowly. If you still swing, do knee raises or use a captain's chair until your control improves.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.