What Are Hanging Leg Raises?
Hanging leg raises are a challenging core exercise performed while suspended from a pull-up bar. This movement primarily targets the lower abs, hip flexors, and grip strength while engaging the entire core for stabilization.
How to Do Hanging Leg Raises with Proper Form
Step-by-Step Guide
- Grip pull-up bar with hands shoulder-width apart
- Engage lats and depress shoulders (avoid shrugging)
- Lean back slightly to activate core muscles
- Raise legs until thighs are parallel to floor
- Pause at top, then slowly lower with control
Pro Tip: Initiate movement with your lower abs, not momentum.
Top 3 Benefits of Hanging Leg Raises
- Develops functional core strength for sports and daily movements
- Improves grip endurance and shoulder stability
- Enhances mind-muscle connection with lower abs
Most Common Mistakes (and Fixes)
Mistake #1: Swinging Body Momentum
Fix: Reduce range of motion and focus on slow, controlled reps
Mistake #2: Rounded Shoulders
Fix: Maintain slight backward lean and engage lats
Mistake #3: Partial Range of Motion
Fix: Raise legs until hips reach at least 90° flexion
Hanging Leg Raises FAQs
Are knee raises easier than leg raises?
Yes, bent-knee variations reduce leverage and are ideal for beginners. Progress to straight legs as you gain strength.
How many reps should I do?
Aim for 3 sets of 8-12 controlled reps. Quality > quantity.
Can I use straps for grip support?
Yes, but limit strap use to 20% of workouts to maintain grip strength development.
Exercise Variations
- Bent-Knee Raises: Beginner-friendly version
- Weighted Raises: Add ankle weights for progression
- Toes-to-Bar: Advanced full-range variation
