How to Do Hanging Leg Raises: Step-by-Step Guide for Stronger Abs and Core
Core strength is more than just aesthetics it underpins posture, performance, and injury prevention. Among the most challenging and effective bodyweight ab exercises, hanging leg raises stand out as a benchmark of core control, stability, and athletic ability.
Whether you’re training for a defined midsection, functional strength, or injury resilience, this guide will walk you through the correct form, variations, and strategies for performing hanging leg raises effectively. Let’s break down this elite abdominal move, ideal for gym-goers.
What Are Hanging Leg Raises?
A hanging leg raise is a core-strengthening exercise typically performed on a pull-up bar or captain’s chair. The movement involves lifting your legs towards your torso while suspended, engaging the abdominal and hip flexor muscles.
Target Muscles
| Muscle Group | Role in Movement |
|---|---|
| Rectus Abdominis | Primary mover lifts legs by spinal flexion |
| Hip Flexors | Assists in leg elevation |
| Obliques | Stabilises and rotates trunk (in variations) |
| Forearms & Grip | Maintain hold on the bar |
| Shoulders | Stabilise upper body |
Benefits of Hanging Leg Raises
- Develops strong, defined abs
- Enhances hip flexor activation and flexibility
- Improves grip strength and shoulder stability
- Encourages proper posture by strengthening the deep core
- Elevates athletic performance in running, jumping, and lifting
According to the NHS physical activity guidelines, building core strength plays a vital role in injury prevention and everyday function, especially as we age.
Step-by-Step Instructions to Perform Hanging Leg Raises
1. Setup
- Choose the right equipment: a sturdy pull-up bar, dip station, or captain’s chair.
- Grip the bar: Use a shoulder-width overhand grip (palms forward) or neutral grip if using parallel handles.
- Engage shoulders: Slightly retract scapulae (shoulder blades) to avoid hanging passively.
2. Execution
- Start by hanging with legs fully extended and feet together.
- Engage your core by drawing the belly button inward and keeping the pelvis slightly tucked.
- Slowly raise your legs forward to at least parallel with the floor. Keep them straight for full engagement.
- Beginners can bend the knees slightly.
- Pause at the top of the movement, focusing on contracting your abs.
- Lower your legs slowly and with control to the starting position without swinging or arching the back.
3. Breathing
Inhale as you return to the starting position.
Exhale as you lift your legs.
Common Mistakes to Avoid
| Mistake | Why It Matters |
|---|---|
| Swinging the body | Uses momentum, reduces core activation |
| Overarching the lower back | Increases strain on the lumbar spine |
| Rushing through reps | Minimises muscle control and reduces effectiveness |
| Not completing the range | Limits full abdominal engagement |
| Holding breath | Increases intra-abdominal pressure and fatigue |
Tip: Slow, controlled reps are more effective than high-speed repetitions for core development and lower back protection.
Variations and Progressions
To match different fitness levels and goals, here are effective hanging leg raise variations:
| Variation | Description & Target |
|---|---|
| Bent-knee leg raises | Ideal for beginners; reduces leverage on core |
| Toes-to-bar | Advanced version where feet touch the bar overhead |
| Side-to-side raises | Engages obliques; legs sweep left to right at the top |
| Weighted leg raises | Use ankle weights or dumbbell between feet |
| Captain’s chair leg raises | Provides back support; ideal for those with shoulder issues |
Many gyms in the UK, including chains like PureGym and The Gym Group, provide the equipment necessary for all of these variations.
How to Incorporate Hanging Leg Raises into Your Workout
Whether you’re working on core definition or foundational strength, hanging leg raises can be a core staple. Here’s how to include them in your weekly plan:
Training Recommendations
| Goal | Sets | Reps | Frequency |
|---|---|---|---|
| General core strength | 3 | 10–12 | 2–3x per week |
| Muscle hypertrophy | 4 | 12–15 | 2x per week |
| Endurance/posture | 2 | 15–20 | 3–5x per week |
Exercise Pairings
- Planks – deep core and spinal stabilisation
- Russian Twists – rotational strength and obliques
- Dead Bugs – core control and back safety
- Bicycle Crunches – dynamic abdominal engagement
Be sure to warm up your hip flexors, lower back, and shoulders beforehand using dynamic stretches or light cardio.
Benefits of Hanging Leg Raises
Beyond aesthetics, this exercise brings long-term advantages for performance and injury resilience:
- Stronger Abdominals
Builds both deep stabilisers and superficial ab muscles for comprehensive strength. - Improved Hip Mobility
Strengthens and stretches hip flexors simultaneously, aiding lower body movements. - Better Grip and Shoulder Stability
Hanging strengthens forearms, wrists, and shoulders, benefiting pulling exercises and posture. - Postural Improvement
Reduces anterior pelvic tilt and reinforces spinal alignment — critical for desk workers. - Functional Strength Transfer
Benefits sports like football, martial arts, and gymnastics by enhancing core control and leg drive.
Safety Tips and Precautions
| Safety Tip | Why It’s Important |
|---|---|
| Start with bent-knee raises | Reduces difficulty while building initial strength |
| Avoid excessive volume early | Prevents hip flexor and lower back strain |
| Focus on controlled movement | Reduces injury risk and improves engagement |
| Listen to your body | Pain in hips or lower back may indicate poor form |
| Use chalk or straps if needed | Helps maintain grip during longer sets |
If you experience persistent discomfort, consult a certified fitness professional or physiotherapist through the NHS.
Conclusion
The hanging leg raise is a dynamic, full-body exercise that offers a serious return on investment especially for building core strength, enhancing mobility, and reinforcing postural control. While challenging, its results are equally rewarding when executed with discipline, consistency, and proper technique.
Add it to your core routine and progress through the variations as your strength grows. With time, this staple movement will elevate your fitness, functional capacity, and core definition.
