The hanging leg raise is the premier lower ab exercise. Done correctly with posterior pelvic tilt, it genuinely trains the lower rectus abdominis through a long range of motion.
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Form Guide
Step-by-step: Hanging Leg Raise
1Hang from a pull-up bar. Let your body stop swinging.
2Before raising: tuck your pelvis posteriorly (flatten your lower back). This pre-activates the lower abs.
3Raise your legs (bent knee first, straight leg when stronger) until your hips are at 90 degrees or beyond.
4Lower with control — do not let gravity take over.
Common Mistakes
What most people get wrong
Swinging for momentum: negates the ab work.
Not tucking the pelvis: you'll lift entirely with your hip flexors.
Programming
How to program the Hanging Leg Raise
Progress from bent-knee raises → parallel leg raises → straight-leg raises → toes-to-bar. 3 sets of 10–15 reps. Grip strength is often the limiting factor — use straps if needed to focus on the abs.