Hanging Leg Raises: Basic Technique and Exercise Variations

Have you ever felt like regular abdominal exercises weren't challenging enough and wanted to try something that really torched your core muscles? If so, maybe it's time to try a move that not only tests your abdominal strength but also your entire body's stability.

This article will thoroughly discuss hanging leg raises, from basic technique to exercise variations for all skill levels. The goal is to help you build a strong, stable, and functional core to support both daily activities and athletic performance.

What Are Hanging Leg Raises?

Hanging Leg Raises are a bodyweight exercise performed by hanging from a pull-up bar and then lifting the legs in a controlled manner. This movement is considered an intermediate to advanced core exercise because it requires body stabilization while in the hanging position.

The main muscle trained is the rectus abdominis, which plays a role in spinal flexion and developing the anterior abdominal muscles. Additionally, the hip flexors assist with hip flexion when the leg is lifted, while the obliques maintain stability and rotational control.

On the other hand, the shoulder , arm, and scapular stabilizer muscles work to maintain a stable body position while hanging. The combination of these muscles makes Hanging Leg Raises effective for strengthening the core while improving core control and stability.

Also read: 7 Abdominal Exercises Without Equipment to Burn Fat at Home

Hanging Leg Raises vs. Other Leg Raises Comparison

Each leg raise variation has different characteristics and difficulty levels. To help you choose the right exercise, here's a complete comparison in a more concise and easy-to-understand table:

Also read: 7 Ways to Slim Your Thighs Quickly Without Extreme Diets!

Basic Hanging Leg Raises Technique

1. Stable and Controlled Starting Position

Start by gripping the pull-up bar with an overhand grip slightly wider than shoulder-width. Ensure a firm grip and stable wrists to prevent your body from swaying while hanging.

Activate your shoulders by pulling your scapulae down slightly and tightening your abdominal muscles before starting the movement. Your body should be completely stable without swaying, so hold the position for a few seconds until you feel controlled.

2. Lift your legs with full control

Slowly lift your legs from your hips, not by swinging or pushing your body. The movement should begin with core activation to ensure the load is fully focused on the core.

Knees can be bent for beginners or straightened for intermediates. Keep your back neutral to ensure each repetition is effective and doesn't strain your lower back.

3. Maximize Contraction at the Peak of the Movement

When your legs reach a position parallel to the floor or higher, hold for 1–2 seconds. Focus on contracting your abdominal muscles, especially your lower abs.

Keep your shoulders stable and avoid any swaying. This peak phase helps improve core control and muscle activation.

4. Lower your legs slowly for optimal results.

Slowly lower your legs back to the starting position with complete control. Don't let your legs drop, as this will reduce the effectiveness of the exercise.

The controlled negative phase helps improve core strength and endurance. This control also keeps your joints and back safe.

5. Maintain Consistency in Repetition and Movement Quality

Prioritize quality of movement over number of repetitions. Each repetition should feel stable and controlled from start to finish.

Beginners can start with 8–12 repetitions per set, while intermediate or advanced levels can increase the variety or intensity. If your body starts to sway or your technique deteriorates, stop the set to maintain effective and safe training.

Also read: Effective! 7 Home Exercises to Reduce Belly Fat for Women

Hanging Leg Raises Exercise Variations

1. Bent-Knee Hanging Leg Raises

In this variation, the knees are bent and lifted toward the chest, resulting in a lighter load than the straight-legged version. This movement is suitable for beginners building core strength and shoulder stability.

The main focus remains on controlled movement without excessive swinging. This variation helps improve coordination and prepares you for more challenging levels.

2. Straight-Leg Raises

Both legs remain straight during the lift, placing greater stress on the lower abs and hip flexors. The longer lever forces the core muscles to work harder than the bent-knee version.

This exercise requires good hamstring flexibility and core control. Avoid using momentum to maximize abdominal contraction throughout each repetition.

3. Twisting Hanging Leg Raises

This movement adds pelvic rotation to the right and left as the legs are lifted. This rotation increases oblique muscle activation and helps build lateral abdominal strength.

Do this slowly and evenly on both sides. Ensure the rotation comes from core control, not from uncontrolled body swaying.

4. Weighted Hanging Leg Raises

Add ankle weights or light resistance to increase the intensity of the exercise. Increasing the weight follows the principle of progressive overload to continuously develop strength and muscle mass.

Ensure basic technique is correct before adding external loads. Movement control remains a priority for safe and effective training.

5. Toes-to-Bar

In this variation, the legs are lifted up to touch the bar, increasing the range of motion. This movement requires high core strength, flexibility, and body coordination.

Toes-to-bar is an advanced variation often used in calisthenics and functional training. Only perform it once you have stable control of straight-leg raises without swinging.

Tips for Maximizing Hanging Leg Raises

To truly maximize the results of Hanging Leg Raises, you need a focused strategy, not just repeating the movement. Here's a practical guide you can immediately apply to your core training program.

• Adjust Training Frequency: Beginners can train 2–3 times per week with sufficient rest periods to allow for optimal muscle recovery. Intermediate and advanced levels can adjust the frequency based on their recovery capacity and training intensity.
• Determine the Appropriate Number of Sets and Reps: Start with 3 sets of 8–12 reps to build basic strength. As you gain strength, increase the reps, add more difficult variations, or slow down the tempo to increase time under tension.
• Combine with Other Core Exercises: Combine with planks, side planks, and anti-rotation exercises to build overall core stability. This approach helps prevent core muscle imbalances.
• Warm Up Properly: Shoulder activation, light scapular pull-ups, and dynamic stretching of the hips and hamstrings help prepare the joints and muscles. A good warm-up reduces the risk of injury while hanging.
• Don't Skip the Cool Down : After exercising, do some light stretches of your abdominal, shoulder, and hip muscles . This helps maintain flexibility and speeds up the recovery process.
• Monitor Progress Regularly: Record the number of repetitions, quality of movement control, and ability to reduce sway. Regular evaluation ensures the exercises remain challenging, safe, and progressive.

Start Hanging Leg Raises with SVRG

Hanging Leg Raises, performed with proper technique, complete control, and planned progression, build a strong, stable, and functional core. This exercise not only strengthens the abdominals but also supports posture, body stability, and athletic performance.

To get started comfortably, use the best gym equipment from SVRG starting from a, b, and c. Comfortable apparel and equipment make every rep more effective, safe, and enjoyable.

Don't wait any longer, start building your core now. Check out SVRG's collection of gym equipment and experience real progress in your core strength and physical performance today.