Home / Abs workouts / Hanging Leg Raises: What is it, How to do, Types, Benefits

Hanging Leg Raises: What is it, How to do, Types, Benefits

What are Hanging Leg Raises

The hanging leg raise, one of the greatest abs exercises of all time, helps in strengthening your core muscles so that you can get chiseled abs within a few months. It is an unrivaled way of developing your entire abdominal region that every gym-goer would want to incorporate into their workout routine.

Hanging Leg Raises

Hanging Leg Raises Benefits

  • When executed correctly, it is effective in developing both the rectus abdominis and frontal oblique, as well as stabilizing your lower back.
  • It helps in burning belly fat without straining your lower back and spine.

Hanging Leg Raises Exercise Information

Other Names Hanging Leg Lifts
Exercise Type Strength
Skill Level Expert
Equipment Needed Pull-up Bar
Muscles Worked Primary: Abdominals; Secondary: Back, Hips, Obliques, Lats
Mechanics Isolation
Force Pull
Alternative Forms/Substitute Hanging Knee Raises, Hip/Knee Raise on Parallel Bars, Hanging Pike, Hanging Oblique Knee Raise/Hanging Leg Raise with Twist

How to do Hanging Leg Raises

  • Hang from a pull-up bar, extending both your arms overhead using either a medium grip or a wide grip. Make sure the legs are straight down, and the pelvis is rolled slightly backward. It is your starting position.
  • Tense up your mid-section and raise your legs up slowly until the torso is at 90-degree with the legs. Pause for a few seconds.
  • Go back to the original position by lowering your legs.
  • Repeat for the desired number of reps.

Weighted Hanging Leg Raises

  • Hold the pull-up bars using a shoulder width grip. Keeping your body straight, hang with a dumbbell placed in between the feet. This is your initial position.
  • Move your knees up until the torso is at 90-degree with the legs. Pause for a few seconds.
  • Go back to the initial position.
  • Repeat for desired repetitions.
Weighted Hanging Leg Raises

Hanging Leg Raises with Ab Straps

  • Fasten a pair of Ab straps with a pull-up bar. Support your upper arms with the Ab straps by reaching through the straps. Hold the upper part of the strap and hang with the legs straight. It is your initial position.
  • Raise your legs so that the torso is at 90-degree with the legs. Pause for a few seconds.
  • Reverse the movement by lowering your legs.
  • Repeat for desired repetitions.
Hanging Leg Raises with Ab Straps

Hanging Leg Raises Tips

  • Do this exercise slowly, controlling your movements carefully since it takes some time to get used to.
  • First, perform the exercise holding your weight, and as you get the hang of it, you can gradually add weight to this workout. Adding too much weight too early could cause a hernia.
  • Do not let your torso to swing because using your body’s momentum for doing the exercise will not be beneficial for your abs.

Hanging Leg Raises for Abs Video

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