Hanging leg raise: how to do it

Main muscles: Lower abs. Helpers: Upper abs, Obliques. Below: step-by-step form, common mistakes, a muscle map, reps and rest, and what to swap it for.

Equipment

Bodyweight

Reps

10–15

Rest

75 s

Muscle group

Core

How to do it

Hang from the bar, shoulders active, shoulder blades pulled down.
Raise the legs and curl the pelvis — to waist level and higher.
Lower under control, without swinging.

Common mistakes

Swinging, lifting with the hips only and never curling the pelvis.

▶ Form video on YouTube

Muscles worked

Front

Back

primary·secondary

Primary: Lower abs
Secondary: Upper abs, Obliques

A secondary muscle gets roughly half the stimulus of a set — that is also how the log’s stats count it.

Programs that use it

Upper/lower, 4 days3 × 10–15
Lower body focus, 3 days3 × 10–15

Alternatives: similar exercises

Plank Bodyweight · Upper abs, Lower abs Ab wheel rollout Bodyweight · Upper abs, Lower abs Bicycle crunch Bodyweight · Obliques, Lower abs Crunches Bodyweight · Upper abs Reverse crunch Bodyweight · Lower abs Dead bug Bodyweight · Lower abs

Log your sets — the app suggests the next weight

GymAssist tracks the load on each of 40 muscles, paints it on a body map and uses double progression to tell you when to add weight.

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