Hanging Weighted Leg Raise
Strengthen your core and build serious abs with Hanging Weighted Hip Leg Raises! Hard, but effective.
The Hanging Weighted Leg Raise is a compound exercise that mainly works the core, with help from the lower back. You'll need: dumbbells and pull up bar.
Required Equipment
Hanging Weighted Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Lower Back (quadratus lumborum)
Hanging Weighted Leg Raise Variations and Alternatives
How to do the Hanging Weighted Leg Raise
Weights (dumbbells or ankle weights) for added resistance (optional)
1. Starting Position:
Find a sturdy pull-up bar that can support your weight.
Grip the bar with both hands, palms facing away from you (overhand grip), placing your hands shoulder-width apart.
Let your body hang freely from the bar with your arms fully extended. Keep your legs straight down.
Engaging Your Core:
Engage your core muscles to stabilize your body. Keep your shoulders relaxed and pull them slightly back to avoid straining.
Initial Movement:
Slowly raise your legs by bending at the hips and bringing your knees towards your chest. If using weights, secure them around your ankles or hold them between your feet.
Complete the Raise:
Continue raising your legs until your knees are above your hips or your thighs are parallel to the ground, depending on your strength level. Your back should remain straight throughout the movement.
Lowering Your Legs:
Slowly lower your legs back to the starting position, keeping control of the movement. Avoid swinging or using momentum to drop your legs.
Repeat:
Perform the exercise for 8 to 12 repetitions or as many as you can manage with good form.
Tips:
If you find this exercise too difficult, start by just raising your knees without weights and gradually progress to adding weights.
Focus on controlled movements to maximize core engagement and effectiveness.
Rest for 30-60 seconds between sets.
Hanging Weighted Leg Raise FAQs
What muscles does the Hanging Weighted Leg Raise work?
The Hanging Weighted Leg Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Hanging Weighted Leg Raise?
Dumbbells and pull up bar.
Is the Hanging Weighted 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 Weighted Leg Raise variations and alternatives?
Similar exercises include the Decline Hip Leg Raise, Hanging Oblique Knee Raise, Hanging Parallel-Bar Oblique Knee Raise and Hanging Pike.
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