Hanging Leg Raise
Leg raise hanging from the bar to work the abs and hip flexors.
- Primary muscleCore
- EquipmentPull-up bar
- MovementCore
- LevelIntermediate
- Core
- Pull-up bar
How to do the Hanging Leg Raise
4 steps, in the order you do them.
- Hang from the bar with an overhand grip, arms extended and shoulders engaged.
- Without swinging, raise your legs to horizontal or higher, rotating your pelvis upward.
- Hold briefly at the top.
- Lower with control. If it's hard, do it with your knees bent.
Muscles worked
Common Hanging Leg Raise mistakes
What goes wrong most often when you do the Hanging Leg Raise, and how to fix it.
The body swings and the legs rise on momentum.
Stop the swing before each rep, with your shoulders engaged and your body still.
The legs reach horizontal without the pelvis curling.
At the top, curl your pelvis up so the abs do the work and not just the hip flexors.
The legs drop fast on the way down.
Lower your legs over two to three seconds until you're hanging straight down.
Alternatives to the Hanging Leg Raise
They work the core with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners3 × 8–12
- Experienced3 × 10–15
- Rest1:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Bodyweight Home 3 Days | Beginner | 3 × 8–12 | 1:00 |
| Intermediate PPL 6 Days | Intermediate | 3 × 10–15 | 1:00 |
| PPL 6 days high volume | Advanced | 3 × 10–15 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Hanging Leg Raise
- Bodyweight Home 3 Days3 days · 35 min · BeginnerSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More core exercises
Side PlankCore · Bodyweight
Rope CrunchCore · Cable machine
Cable Pallof PressCore · Cable machine
Dumbbell Suitcase CarryCore · Dumbbells
Frequently asked questions
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise works mainly the core.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 8 to 12 reps with 1 minute of rest. With more experience, 3 sets of 10 to 15 reps with 1 minute of rest.
Which routines include the Hanging Leg Raise?
It appears in 3 of the 36 Mobbe routines, such as Bodyweight Home 3 Days, Intermediate PPL 6 Days, and PPL 6 days high volume.