WhatWorksWhat.
Abs

Hanging Leg Raise

Lower abs cramping by rep 8.

Complexity · Mediumhypertrophyintermediate+Pull-up bar
  • Abs
  • Abs - Lower abs
  • Upper abs
  • Lower abs

PrimarySecondary

What it hits

Parts of the target muscle.

  • Upper abs

    Not hit

    Crunches - ribs move toward pelvis.

  • Lower abs

    Hit

    Leg raises - pelvis moves toward ribs.

The movement

Get it right, not roughly right.

Optimal form

0:20· FIT.nl

Hanging Leg Raise | Proper Form Tutorial for Core Strength

Dead hang

Toes to bar

Dead hang, no swinging. Curl the pelvis up - the spine should round at the top, not stay neutral. Lower under control.

Common mistakes

  • Just lifting straight legs - turns into a hip flexor exercise.
  • Swinging.

Where you should feel it

Lower abs cramping by rep 8.

Injury risk · 2/10

Progression

Step back, or step up.

Same movement family, different rung. Harder versions sit above, easier versions below — tap a rung to land there.

  1. You're hereHanging Leg Raise
  2. Step back toPlankAnti-extension under your own bodyweight before adding hang + dynamic load.
  3. Step back toKnee raiseBent knees shorten the lever and lower the demand.

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains abs. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Toes-to-bar

    Curl all the way to the bar.

    100% on target

    On target

    Same target, minor adjustment.

  • Captain's chair leg raise

    Forearms supported.

    95% on target

    On target

    Same target, minor adjustment.

  • Knee raise

    Same path, knees bent.

    90% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Cobra Pose

    Lying face-down, hands under the shoulders. Press the chest up by extending the back. Hips stay on the floor. 30s. Antidote to a long day of crunches and sitting.

    AbsFront deltsChest

  • Kneeling Hip Flexor Stretch

    Half-kneeling lunge. Squeeze the rear glute hard, tuck the pelvis. Optional: same-side arm overhead for a deeper hip-flexor + lat stretch. 60s per side.

    QuadsFront deltsAbs