Hanging Leg Raise: How to Guide (+GIF) & Alternatives

The Hanging Leg Raise

Hanging leg raises are an effective and challenging abdominal exercise that can help you build core strength and achieve those coveted toned abs.

This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush hanging leg raises.

What is a Hanging Leg Raise?

Hanging leg raises might sound like a circus act, but they're a serious deal for your core.

They target the lower abdominals and hip flexors, making them an essential addition to any core-focused workout routine. Here’s how to do it well.

Equipment Needed:

• Pull-up bar

• Dip station

Steps to Crush Hanging Leg Raises:

1. Equipment Setup

   Find a stable pull-up bar or dip station. Make sure it can support your body weight and is securely anchored.
   
   

2. Grip

   Grab the bar with an overhand grip, palms facing forward, and your hands shoulder-width apart. Hang with your arms fully extended.
   
   

3. Starting Position

   Relax your shoulders, engage your core, and keep your legs together. Maintain a slight posterior pelvic tilt (tuck your tailbone under) to protect your lower back.
   
   

4. Lift Your Legs

   Begin by slowly lifting your legs in a controlled manner. Keep them straight and try to raise them as high as possible while maintaining control.
   
   

5. Peak Position

   At the top of the movement, your toes should be pointed upward, and your legs should be as close to perpendicular to the ground as possible. Hold this position briefly to engage your abs fully.
   
   

6. Lower Your Legs

   Lower your legs back down to the starting position with the same controlled motion. Don't swing or use momentum to raise your legs.
   
   

7. Repeat

   Perform the desired number of repetitions, usually 10-15 for beginners, and work your way up as you become more comfortable with the exercise.

Target Muscle Group

Exercise Variations

1. Bent Knee Hanging Leg Raises

   If you're a beginner or find straight-leg raises challenging, you can start with bent knees. Follow the same steps but instead of keeping your legs straight, bring your knees towards your chest.
   
   

2. Side Leg Raises

   To target your obliques, perform hanging leg raises with a twisting motion. Lift your legs while twisting them to the left, then to the right. This variation adds a lateral element to the exercise.
   
   

3. Weighted Hanging Leg Raises

   For advanced practitioners looking to increase the intensity, you can hold a dumbbell or weight plate between your feet while performing the exercise.

Alternative Exercises

If you're unable to perform hanging leg raises due to equipment limitations or physical constraints, several alternative exercises can still help you work your core effectively:

1. Hanging Knee Raises

   Similar to hanging leg raises but with bent knees, this exercise is less challenging for beginners.
   
   

2. Roman Chair Leg Raises

   If you can access a Roman chair or hyperextension bench, you can perform leg raises in a supported position.
   
   

3. Planks

   Planks are a static core exercise that can be done anywhere. They work your core muscles and are excellent for building stability.
   
   

4. Cable Crunches

   Using a cable machine, you can kneel and perform crunches to target your abs effectively.