Hanging leg raises are an effective exercise for developing core strength. The movement requires lifting the lower body against gravity while suspended, demanding significant stability, control, and endurance from the abdominal muscles. They target the entire midsection with an intensity that many floor-based exercises cannot match. This exercise promotes functional strength that translates to improved performance in athletic movements and daily activities.
The Core Target: Which Muscles Do Hanging Leg Raises Work?
The effectiveness of this exercise comes from its ability to engage multiple muscle groups simultaneously, emphasizing the abdominal wall. The primary muscle targeted is the rectus abdominis, which runs vertically along the front of the abdomen. During the hanging leg raise, the rectus abdominis performs spinal flexion—the curling motion of the torso and pelvis toward the legs—which engages the abdominal muscles against the resistance of the legs’ weight.
The hip flexors, notably the iliopsoas group, are the primary movers responsible for lifting the legs toward the torso. Since the legs act as a heavy lever, the hip flexors often fatigue first, especially for beginners. For maximum core engagement, the movement should be initiated with a slight posterior pelvic tilt before the hip flexors take over the leg lift. This ensures the abdominal muscles are activated from the start of the repetition.
The internal and external obliques also receive significant activation, working to stabilize the torso and prevent unwanted swinging. Hanging leg raises generate high levels of muscle activity, with the rectus abdominis achieving over 130% of maximum voluntary contraction and the external obliques reaching nearly 90%. Beyond the core, the exercise demands grip strength from the forearms and stabilizing engagement from the lats and shoulders to maintain a steady hanging position.
Mastering the Technique: Proper Form and Setup
To maximize core engagement and safety, the proper setup begins with a secure, overhand grip on the pull-up bar, typically slightly wider than shoulder-width. Before initiating the lift, actively pull the shoulders down and away from the ears to engage the lats and establish a stable upper body foundation. The starting position must be a controlled dead hang, ensuring the body is not swaying.
The upward movement should be initiated by contracting the abdominals to create a posterior pelvic tilt, slightly tucking the tailbone. This tilt ensures the rectus abdominis is the driving force behind the lift, rather than relying solely on the hip flexors. Raise your legs until your thighs reach at least parallel to the ground, or higher if your strength allows for continued spinal flexion. The entire lift must be executed with control, avoiding the use of momentum.
A common error is swinging, often called “kipping,” which transfers the work away from the abdominal muscles. To prevent this, the movement must be slow and deliberate, especially during the lowering phase. The descent should take two to three seconds, resisting gravity until the legs return to the starting position. Maintaining this controlled, continuous tension builds core strength.
Scaling the Movement: Modifications for All Levels
The hanging leg raise is an advanced exercise, but it can be adapted to suit various strength levels. For those who find the full version too challenging, the most common regression is the Hanging Knee Raise. This modification involves bending the knees and tucking them up toward the chest, which shortens the lever length and reduces the resistance placed upon the core. The focus remains on achieving the pelvic tilt and abdominal contraction.
A good starting point for those lacking grip strength or shoulder stability is performing the movement using a Captain’s Chair or parallel bars. This equipment supports the upper body on the forearms, eliminating grip fatigue and allowing the user to focus exclusively on core contraction. Once the bent-knee version is mastered in this supported position, one can progress to a straight-leg raise before moving to the unsupported pull-up bar hang.
For advanced athletes, the movement can be progressed to increase difficulty and muscular demand. Moving from the bent-knee raise to a straight-leg raise, where the legs remain extended throughout the lift, significantly increases the leverage and intensity.
Advanced Progressions
- Lifting the straight legs above parallel to the bar.
- Performing L-Sits for time.
- Adding a rotational element, such as “windshield wipers,” which heavily engage the obliques.
- Adding a small dumbbell or ankle weights to provide external load.