What Are Hanging Leg Raises?
Hanging leg raises are one of the most effective bodyweight exercises for building core strength—especially the lower abdominals, hip flexors, and even grip. Performed while hanging from a pull-up bar, they challenge your ability to stabilize your torso and control your leg movement under load. After 30 years in the personal training world, I can confidently say that hanging leg raises are a go-to for anyone looking to develop a strong, functional, and aesthetic core. They’re also a fantastic way to test overall body control and mobility, making them a staple in advanced training programs.
How to Do Hanging Leg Raises
Start by grabbing a pull-up bar with an overhand grip, hands slightly wider than shoulder-width. Let your body hang freely, keeping your legs straight and feet together. Engage your shoulder blades slightly (called scapular engagement) to prevent excessive swinging.
From this position, tighten your core and slowly raise your legs forward until they are parallel to the ground—or higher if you have the mobility and control. Focus on using your abs, not your momentum. Slowly lower your legs back down to the starting position with control. Breathe out as you raise your legs, and inhale as you return to the bottom.
If you’re just starting out, bend your knees to make the movement easier. This modified version, known as the hanging knee raise, still targets the core and helps you build the strength needed for full leg raises.
When Should You Do Hanging Leg Raises?
Hanging leg raises are best performed during your core training segment, either at the end of a workout or as part of a focused ab routine. They pair well with planks, Russian twists, and other abdominal exercises. Because they also train grip and shoulder stability, they fit seamlessly into calisthenics, CrossFit, or bodybuilding programs.
Avoid doing them on days when your grip is already heavily fatigued, such as after deadlifts or heavy back work, unless grip training is also a goal.
Conclusion
Hanging leg raises are a challenging but rewarding core exercise that builds real-world strength and control. They improve lower abdominal definition, develop functional stability, and increase your overall athletic performance. Start with what you can do—whether it’s knee raises or a few clean reps—and progress gradually. With consistency and proper form, hanging leg raises will become one of your most powerful tools for building a strong, capable core.