Hanging Leg Raises: How to Do It, Muscles Worked & Benefits

advancedGymbodyweightAbs

Animated demo

The animation switches between the start and end position of the movement. Tap pause to study each position.

Hanging from a pull-up bar and raising your legs is one of the toughest ab exercises. It works the lower abs, hip flexors and grip, and it builds real core strength.

Primary musclesAbs

Secondary—

Equipmentbodyweight

Leveladvanced

Typeisolation

Movementpull

WhereGym

What is the hanging leg raises?

Hanging from a pull-up bar and raising your legs is one of the toughest ab exercises. It works the lower abs, hip flexors and grip, and it builds real core strength.

The hanging leg raises is an advanced exercise and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it in a gym, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the hanging leg raises are the abs.

Abs (primary)

The abdominals include the rectus abdominis (the 'six-pack' muscle) and the deeper transverse abdominis. They flex the spine, brace the trunk and protect the lower back during lifting. Visible abs depend mostly on body-fat level, but strong abs improve posture and performance in almost every exercise.

How to do the hanging leg raises: step by step

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.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the hanging leg raises

One of the hardest and best lower-ab exercises
Builds grip strength
Decompresses the spine
Great for advanced lifters

Like all resistance training, the hanging leg raises also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Swinging back and forth
Only lifting the legs without curling the pelvis
Dropping the legs fast
Shrugging the shoulders to the ears

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Start with bent knees
Curl the pelvis up at the top
Lower slowly to avoid swinging
Use straps if your grip fails first

How to breathe

Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	3 × 6–8 knee raises	60–90 sec	2× per week
Intermediate	3 × 10–12	60–120 sec	2× per week
Advanced	4 × 12–15 straight legs	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Hanging knee raises
Reverse Crunches

Make it harder

Straight-leg raises to the bar
Toes-to-bar

Hanging Leg Raises for men and women

The technique of the hanging leg raises is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the hanging leg raises work?

The hanging leg raises mainly works the abs.

Is the hanging leg raises good for beginners?

It is rated advanced. Beginners should start with an easier variation such as Hanging knee raises and build up.

How many sets and reps of the hanging leg raises should I do?

Beginners: 3 × 6–8 knee raises. Intermediate: 3 × 10–12. Advanced: 4 × 12–15 straight legs. Train each muscle group about twice per week.

Can I do the hanging leg raises at home?

This version needs gym equipment. At home, try Hanging knee raises instead.

How often should I train with the hanging leg raises?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

The dead bug is a core stability exercise in which you lie on your back and slowly extend opposite arm and leg while keeping your lower back glued to the floor.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.