Hanging leg raise
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Muscles worked
- High load
- Abs · Lower
- Low load
- Core, Forearms · Flexors, and Hip flexors
Not shown on the map: Hip flexors
Primary muscles
Secondary muscles
How to do it
Hang from a bar with the shoulders active and the body still. Raise the legs by curling the pelvis toward the ribs rather than just swinging the legs up, then lower under control. Eliminate momentum entirely — if you are swinging, bend the knees or reduce the range until you can do it cleanly.
Form cues
- Curl the pelvis, do not just swing the legs
- No momentum
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.