Want shredded abs and a stronger core? The hanging leg raise is one of the most effective bodyweight exercises—if done right.

But most people swing, cheat, or strain their shoulders. This guide will teach you:
✔ How to do hanging leg raises correctly (no momentum!)
✔ Why they work better than crunches
✔ Variations (twists, step-ups, and more)
✔ Common mistakes to avoid

Let’s elevate your core game!

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How to Do Hanging Leg Raises Correctly

“How to do hanging leg raise correctly?”

Step-by-Step Form Guide

1. Grip the Bar
   • Hang from a pull-up bar with an overhand grip (shoulder-width).
   • Engage your lats & shoulders (don’t just dangle!).
2. Brace Your Core
   • Pull your ribs down (avoid arching your back).
   • Squeeze your glutes to stop swinging.
3. Raise Your Legs
   • Lift knees toward your chest using your abs (not momentum!).
   • Keep legs slightly bent if needed (beginners).
4. Pause & Lower Slowly
   • Hold at the top for 1-2 seconds.
   • Lower legs with control (don’t drop!).

💡 Pro Tip: Imagine crushing a watermelon between your thighs & ribs!

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Do Hanging Leg Raises Actually Work?

“Do hanging leg raises actually work?”

✅ Yes! Here’s why:

• Targets lower abs (hard to activate with crunches).
• Builds grip & shoulder stability.
• Improves hip flexor strength.

📊 Study: A 2018 Journal of Sports Science study found hanging leg raises activate 80% more core muscles than crunches.

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Hanging Leg Raise Variations

1. Bent-Knee Hanging Leg Raise (Easier)

• Raise knees to chest instead of straight legs.
• Best for beginners.

2. Hanging Leg Raise Twist (Oblique Focus)

“How do you do a hanging leg raise twist?”

• Lift legs, then rotate knees to one side.
• Alternate twists per rep.

3. Toes-to-Bar (Advanced)

• Straight legs → touch toes to the bar.
• Requires flexibility + strength.

4. Hanging Leg Raise with a Step (Assisted)

“How do you do leg raises with a step?”

• Use a bench or box to lightly support your feet.
• Helps build strength for full hangs.

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Common Mistakes (And How to Fix Them)

❌ Swinging/Kipping
✅ Fix: Slow down! Use smaller ranges of motion at first.

❌ Arching the Back
✅ Fix: Tuck pelvis (posterior tilt) before lifting.

❌ Using Shoulders Instead of Core
✅ Fix: Depress shoulders (keep lats engaged).

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People Also Ask (FAQs)

1. How many hanging leg raises should I do?

• Beginners: 3 sets of 5-8 reps
• Advanced: 3 sets of 12-15 reps

2. Are hanging leg raises bad for your back?

Only if you arch your spine. Keep core tight!

3. Can I do these every day?

No—rest 48 hours between sessions (like any muscle).

4. Why can’t I lift my legs high?

Weak hip flexors or core. Try knee raises first.

5. Do I need straps?

Helpful for long sets but not required.

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Sample Hanging Leg Raise Workout

For Core Strength:

• Bent-knee raises: 3×8
• Full leg raises: 3×6
• Twists: 2×10 (each side)

For Endurance:

• 5 sets of max reps (30-sec rest)

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Final Thoughts

Mastering the hanging leg raise takes practice—but it’s worth it for next-level abs. Start slow, avoid cheating, and progress gradually.

Struggling? Try knee raises first and build up!