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Hanging Leg Raise

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Strengthen your core with Hanging Leg Raises! Target your abs and improve stability with this challenging exercise.

The Hanging Leg Raise is a compound exercise that mainly works the core, with help from the forearms. You'll need: pull up bar.

Hanging Leg Raise demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Pull Up Bar
Pull Up Bar

Hanging Leg Raise Muscles Worked

Primary

Abdominals (rectus abdominis); Hip Flexor (iliopsoas)

Secondary

Obliques; Inner Forearm (wrist flexors)

Hanging Leg Raise Variations and Alternatives

How to do the Hanging Leg Raise

  1. Find a stable pull-up bar and stand beneath it.

  2. Grip the bar with both hands at shoulder-width apart, palms facing away from you.

  3. Keep your arms and legs straight as you hang from the bar. Engage your core and keep your body as steady as possible.

  4. Without swinging, slowly raise your legs up in front of you until they are parallel or nearly parallel with the ground. Keep your legs straight and avoid bending your knees.

  5. Pause at the top of the movement for a moment.

  6. Slowly lower your legs back down to the starting position with control. Avoid letting your legs swing or using momentum.

  7. Repeat for the desired number of repetitions.

Make sure to perform the exercise with controlled movements to maximize engagement of the abdominal muscles and to prevent swinging, which can reduce the effectiveness of the exercise.

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Hanging Leg Raise FAQs

What muscles does the Hanging Leg Raise work?

The Hanging Leg Raise mainly works the core, with help from the forearms. The main muscles are the rectus abdominis and iliopsoas.

What equipment do you need for the Hanging Leg Raise?

Pull up bar.

Is the 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 Hanging Leg Raise variations and alternatives?

Similar exercises include the Hanging Arm Straight-Leg Slinger, Captain' Chair Straight-Leg Raise, Lever Hanging Front Raise and Hanging Hollow Hold.

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