ABDOMINALS · BODYWEIGHT
How to do the hanging leg raise
The hanging leg raise trains your abdominals, with help from your forearms. Here is how to do it with good form.
Step by step
- Reach up and grab a pull-up bar with an even overhand grip (palms facing forward).
- Take a breath, engage your abs, and lift your feet off the floor, suspending yourself in the air.
- Raise your legs to your torso and simultaneously bend your knees.
- Lift your legs as high as possible in one fluid motion and exhale.
- Slowly extend and lower your legs while keeping your body stable as you breathe in.
Muscles worked
| Primary | Abdominals |
|---|---|
| Secondary | Forearms |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the hanging leg raise
- V-Taper Aesthetic4 × 12
- PPLUL3 × 12
- GZCLP3 × 12
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your abdominals
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