Hanging Leg Raise
Trains the abdominals. No equipment needed. 10 of our free programs use it, across 58 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Hanging Leg Raise
These numbers are counted from the programs themselves, not averaged off the internet.
10of our 50 programs use it
3×12–20the shape they run most (10 sessions)
1:00typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1 Triumvirate | Deadlift — 5s week, Deadlift — 3s week +2 | 5×10–12 | Fixed weights |
| 5/3/1: Boring But Big | Deadlift — 5s week, Deadlift — 3s week +2 | 5×10–12 | Fixed weights |
| 5×5 Linear Progression + Accessories | Workout B | 3×10–15 | Fixed weights |
| Bullmastiff | Squat | 2×12 RPE 63×12 RPE 6+4 more on the program page | Fixed weights |
| Olympic Lifter | Power & Overhead | 3×12–15 | Fixed weights |
| Physique Peak | Legs | 3×12–20 | Fixed weights |
| r/bodyweightfitness Recommended Routine | Full Body | 3×6–12 | Fixed weights |
| Strong Curves (Beginner) | Workout C — Phase 3 | 1×10–20 | Fixed weights |
| Wolverine | Day 2 — Legs (Volume), Day 5 — Deadlift/Core (Volume) +6 | 3×15 | Fixed weights |
| WS4SB 3 | Lower — Explosive + Strength, Lower — Speed + Posterior | 3×10–15 | Fixed weights |
See it in action
Watch the Hanging Leg Raise progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Hanging Leg Raise trains
Technique
How to do the Hanging Leg Raise
- Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, and your arms fully extended with your legs hanging straight down.
- Engage your core and raise your legs in front of you, keeping them straight, until they are at least parallel to the floor.
- Pause briefly at the top of the movement.
- Lower your legs back to the starting position with control, avoiding any swinging. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your legs straight and move slowly to maximize abdominal engagement.
- Curl your pelvis upward at the top of the movement rather than just lifting your legs from the hips.
- Avoid swinging; if you cannot control the movement, bend your knees slightly or reduce the range.
- Exhale as you raise your legs and inhale as you lower them.
Substitutes
Swap Hanging Leg Raise for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hanging Leg Raise for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.