Core
The main area this variation is designed to train.
Exercise guide
Hanging Leg Raise
Learn how to do the Hanging Leg Raise exercise, which muscles it works, the equipment you need, and common mistakes to avoid.
Bodyweight
Use this to decide whether the movement fits your current setup.
Expert
A quick checkpoint for how simple or technical the movement usually feels.
Core
Secondary support can come from other nearby stabilizers depending on how you perform the movement.
Strength
Movement pattern: raise. This is more of an isolation-focused exercise.
Learning and repeating well
Use this page to understand the setup first, then track the movement consistently in Logbook once it fits your program.
Instructions
How to do Hanging Leg Raise
Keep the setup simple, use a controlled pace, and repeat the same movement pattern each rep.
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Benefits
- Builds strength and control through the core region.
- Makes it easier to focus on one area when you want extra practice or volume.
- Gives you a repeatable way to track progress inside Logbook over time.
Common mistakes
- Using more weight or speed than you can control cleanly.
- Cutting the range of motion short and rushing through the reps.
- Changing your body position between reps instead of keeping the movement repeatable.
Variations
Alternatives
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Core Workout
A direct core session built around control, trunk stiffness, and consistent tension.
View workout30-Minute Fat Loss Workout
A shorter full-body session designed to keep you moving and make consistency easier on busy days.
View workoutBeginner Full Body Workout
A simple full-body workout that teaches the basic movement patterns without burying beginners in volume.
View workoutBeginner Gym Workout
A beginner-friendly gym session built around stable machines and simple cable patterns.
View workoutRelated exercises
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Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
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Plank is a beginner strength that mainly trains your core using bodyweight.
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Press Sit-Up is a expert strength that mainly trains your core using barbell.
View exerciseFAQ
Common questions about Hanging Leg Raise.
Use these answers as a practical starting point, then adjust based on your setup, comfort, and goals.
What muscles does Hanging Leg Raise work?
Hanging Leg Raise mainly works the core. It can also involve supporting muscles around the same region depending on your setup and range of motion.
Is Hanging Leg Raise beginner-friendly?
It is listed as expert, so newer lifters may want to start lighter or use a simpler variation first.
What equipment do I need for Hanging Leg Raise?
You will usually need Bodyweight for this variation.
How should I progress Hanging Leg Raise?
Start by making the reps smoother and more repeatable. Once the whole set looks controlled, add a small amount of load or one extra rep at a time.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.
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