10 Best Hanging Straight Leg Raise Alternatives for Home Gyms

Ranked Hanging Straight Leg Raise Alternatives

10 substitutes, ranked by how closely each one matches the Hanging Straight Leg Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Hanging Leg Raise

   99% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
2. Play demonstration

   2. Hanging Straight Leg Hip Raise

   99% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
3. Play demonstration

   3. Hanging Leg Hip Raise

   99% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
   3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
4. Play demonstration

   Progression

   4. Hanging Pike

   99% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up towards the bar, keeping them straight.
   3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
   4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
5. 

   5. Leg Pull-in

   90% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
   2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
   3. Return to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
6. Play demonstration

   6. Vertical Leg Raise (On Parallel Bars)

   89% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want to work the abs with more balance to manage.

   How to perform this exercise

   1. Hang from the parallel bars with your arms fully extended and your body straight.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or slightly higher.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
   • Balance: harder to stay steady on than the Hanging Straight Leg Raise
7. 

   7. Gorilla Chin/crunch

   89% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
   2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
   3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
   4. Slowly start to inhale as you return to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: hanging, the same as the Hanging Straight Leg Raise
8. 

   8. Ab Roller

   86% match

   • Abs
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold the Ab Roller with both hands and kneel on the floor.
   2. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
   3. Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
   4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: kneeling, not hanging
   • Balance: harder to stay steady on than the Hanging Straight Leg Raise
9. Play demonstration

   9. Decline Sit-up

   85% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on a decline bench with your feet secured and your knees bent.
   2. Place your hands behind your head or across your chest.
   3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
   4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Hanging Straight Leg Raise
   • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
   • Body position: lying on your back, not hanging
   • Balance: easier to stay steady on than the Hanging Straight Leg Raise
10. 

    10. Knee/hip Raise On Parallel Bars

    85% match

    • Abs
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
    2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
    3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
    4. Slowly go back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, the same as the Hanging Straight Leg Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Leg Raise
    • Body position: hanging, the same as the Hanging Straight Leg Raise