How to do the Hanging Leg Raise
Hang from the pull-up bar with straight arms.
Brace your core so you don't swing.
Raise your legs, almost straight, to hip height or higher while tilting your pelvis up slightly.
Lower your legs slowly without using momentum.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Hanging Leg Raise doesn’t suit your gym or your joints.
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