Exercise guide

How to do hanging leg raise

Lower abs · hip flexors

Hanging leg raise starting position — correct set-up before the first rep
Start
Hanging leg raise finished position — the end of one repetition
End of rep

Step by step

  1. Hang from a bar with the shoulders pulled down out of your ears, legs together.
  2. Brace your abs so the body stops swinging before the first rep.
  3. Raise your legs by curling the pelvis up toward your ribs, not just lifting the thighs.
  4. Lower for 2 seconds under full control. Bend the knees if straight legs make you swing.

The cue that matters

CueThe rep is the pelvis tilting up. If your hips never move, you're only training hip flexors.
AvoidSwinging into the top. If you can't kill the swing, use the captain's chair instead.

Where this sits in the split

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