Cable Hanging Leg Raise
Sculpt your core! Hang tough and raise your legs for killer abs. A challenging exercise for serious core strength.
The Cable Hanging Leg Raise is a compound exercise that mainly works the core, with help from the hip adductors (inner thighs). You'll need: pull up bar and cable machine.
Required Equipment
Cable Hanging Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Hip Adductors; Obliques
Cable Hanging Leg Raise Variations and Alternatives
How to do the Cable Hanging Leg Raise
Cable Hanging Leg Raise
Positioning:
Adjust the cable machine so that the pulley is at the lowest setting and attach any necessary accessories.
Stand in front of the cable machine and grab the pull-up bar with both hands, using an overhand grip (palms facing away from you).
Step back slightly so that you are hanging from the bar, with your arms fully extended.
Your body should be straight, and your feet should not touch the ground.
**Movement 1. Begin by engaging your core to stabilize your body.
Keeping your legs straight, lift your legs upwards towards your chest. Use a controlled motion to ensure proper form.
Raise your legs as high as you can, ideally until your legs are parallel to the ground or higher.
Hold the position at the top for a moment, squeezing your abdominal muscles.
Slowly lower your legs back down to the starting position without swinging or using momentum.
Repeat the movement for the desired number of repetitions, focusing on maintaining steady, controlled movements throughout.
Tips for Beginners:
Start with a smaller range of motion if lifting your legs straight is too challenging.
Use a resistance band if available for additional support to help with the lift.
Ensure you're not straining your back; keep your movements smooth and controlled.
Cable Hanging Leg Raise FAQs
What muscles does the Cable Hanging Leg Raise work?
The Cable Hanging Leg Raise mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Cable Hanging Leg Raise?
Pull up bar and cable machine.
Is the Cable Hanging Leg Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Cable Hanging Leg Raise variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Cable Decline Crunch, Cable High-Low Woodchopper and Cable Kneeling Rope Crunch.
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