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Home » Exercise Guides » Core

Hanging Leg Raise: Target Your Abs, Hips, and Core Strength

How to do the hanging straight leg and hip raise.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The hanging straight leg and hip raise is a compound exercise used for building size and strength in the abdominal muscles which make up a large portion of the core muscles. It’s a very effective movement for building core stabilization which is very necessary for essentially all physical movements.

Ab work can lessen back pain and assist in movements when weight training or during any exercise. Now, a lot of gyms do not have a machine which includes padding for back support like the example video so it’s completely acceptable to use any pull-up bar instead.

But, the exercise is a great way for overall core development and it even targets the lower abs which is a great reason to include it in your routine.

Hanging Leg Raise Details
Basic Information
Body Part
Abdominals
Primary Muscles
Hip Flexors, Iliopsoas, Obliques, Rectus Abdominis
Secondary Muscles
Latissimus Dorsi, Quadratus lumborum, Rectus Femoris
Equipment
Pull-Up Bar, Dip Station, Captain'S Chair, Exercise Mat.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-6
Muscular endurance15-20
Stability core8-15
Flexibility mobility8-12
Similar Exercises
  • Table Bridge: Strengthen Glutes, Core & Lower Body Muscles
  • Boost Strength with Pegboard Climbing: Target Key Muscle Groups
  • Prisoner Squats: Strengthen Your Legs and Core Effectively!
  • Strengthen Hamstrings & Glutes with Effective Walkouts

Exercise Instructions

  1. Grab onto the pull-up bars so that your legs are hanging above the floor.
  2. Then, with your legs straight, lift both up until slightly past parallel to the floor while contracting your core muscles. Exhale during this portion of the movement.
  3. Lower both legs back down to where you started and inhale.
  4. Complete the exercise for the ideal number of reps.

Variations & Tips:

  • Most gyms do not have a machine specifically made for this exercise like the video example so you can use any bar to hang from as a substitute.
  • The hanging straight leg and hip raise is a fantastic overall core exercise but it’s beneficial for emphasizing the lower abdominal region.
  • It’s best to perform higher reps with this exercise to build stamina since it’s a great functional bodyweight movement.

Watch: How to do the hanging straight leg and hip raise

Interested in measuring your progress? Check out our strength standards for Hanging Leg Raise.

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Categories: Core Exercise Guides Legs and Glutes
Previous Post

Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips

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Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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