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All abs & core exercisesAbs & Core · Calisthenic

Hanging Leg Raise

Straight-leg raise from a dead hang. Elite lower-ab builder.

AdvancedBar4 × 6–12
Hanging Leg Raise demonstration thumbnail — Hanging Leg Raise | Proper Form Tutorial for Core Strength
Lower absBar

Hanging Leg Raise

Demo · FIT.nl

Verified Hanging Leg Raise demonstration by FIT.nl. Click to play.

How to do the Hanging Leg Raise

  1. 1Posterior tilt at top
  2. 2No swinging
  3. 3Lower under control

Benefits of the Hanging Leg Raise

  • Builds strength and size in the lower abs under sustained isometric tension
  • Also trains hip flexors, grip as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services