Hanging Leg Raise

PT Will Duru’s Perspective

The hanging leg raise is one of the most effective bodyweight exercises for developing core strength.

I like this exercise because it trains the abs through a large range of motion while also demanding grip strength, shoulder stability, and body control.

Many people rely on endless crunches, but hanging leg raises challenge the core in a way that carries over better to sport, strength training, and real-world movement.

Add hanging leg raises to your programme if you want stronger abs, improved core control, better athletic performance, and increased bodyweight strength.

About PT Will Duru

PT Will Duru is a Personal Trainer, the Founder of the 12REPS strength training app, and holds a BSc (Hons) in Sport and Exercise Science.

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds core strength
• Targets the lower abdominal region
• Improves grip strength
• Enhances body control
• Strengthens the hip flexors
• Improves shoulder stability
• Develops advanced bodyweight strength

Why Train the Core?

Your core is responsible for stabilising your spine and transferring force between your upper and lower body.

Strong core muscles can help:

• Improve posture
• Enhance lifting performance
• Increase athletic power
• Improve balance and stability
• Support lower-back health
• Improve body control
• Strengthen movement efficiency

A strong core improves performance in almost every exercise, from squats and deadlifts to pull-ups and sprinting.

What Type of Workout Does This Exercise Fit Into?

The Hanging Leg Raise works well in:

• Core workouts
• Bodyweight workouts
• Calisthenics programmes
• Athletic performance training
• Pull workouts
• Functional fitness programmes
• Strength training programmes
• Abdominal-focused sessions

It is often used near the end of a workout or within a dedicated core circuit.

Sample Core Workout Programme

Beginner Progression Workout

1. Dead Bug – 3 sets × 10 reps per side
2. Reverse Crunch – 3 sets × 12 reps
3. Hanging Knee Tuck – 3 sets × 10 reps
4. Plank – 3 sets × 30-45 seconds

Intermediate Core Workout

1. Hanging Leg Raise – 4 sets × 8-12 reps
2. Reverse Crunch – 3 sets × 12-15 reps
3. Cable Woodchop – 3 sets × 10 reps per side
4. Side Plank – 3 sets × 30-45 seconds per side
5. Plank Shoulder Tap – 3 sets × 20 taps

Advanced Core Workout

1. Hanging Leg Raise – 4 sets × 12-15 reps
2. Toes-to-Bar – 3 sets × 8-12 reps
3. Hanging Knee Twist – 3 sets × 12 reps per side
4. Ab Wheel Rollout – 3 sets × 10-15 reps
5. Weighted Plank – 3 sets × 45-60 seconds

12REPS Coach Recommendation

For most people, I would place Hanging Leg Raises at the end of a workout after your main strength exercises.

A simple pull and core session could look like:

1. Cable Machine Lat Pulldown
2. Cable Rope Bent-Over Row
3. Cable Straight Bar Biceps Curl
4. Rope Face Pull
5. Hanging Leg Raise
6. Plank

This combination develops back strength, arm strength, grip endurance, and core control.

Frequently Asked Questions

Are hanging leg raises good for beginners?
They are better suited to intermediate and advanced exercisers. Beginners should start with hanging knee tucks.

What muscles do hanging leg raises work?
They mainly target the rectus abdominis, hip flexors, obliques, forearms, and grip muscles.

Should I swing during the movement?
No. Keep the movement slow and controlled.

How high should I lift my legs?
Aim to raise them to at least parallel with the floor. Advanced exercisers can raise them higher.

How many reps should I perform?
Aim for 8 to 15 controlled repetitions with strict technique.