Hanging Leg Raise

Hanging Leg Raise Basics

Primary muscles worked: Lower Abdominal

Synergist Muscles: Upper Rectus Abdominus, Psoas

Mechanics: Isolation

Equipment: High bar or suspended arm supports

How To Perform The Hanging Leg Raise

• Position yourself so that your forearms are supporting their body weight, or hanging on a high bar.
• The arm supports should be high enough so that if the feet are in full extension they do not touch the floor, the same is true if you are using the high bar.
• If suspended arm supports are used and a back support is present, you may place your back up against this support. This will allow you to better focus on the lower abs.
• Begin the lift by flexing at the hips and bringing the legs up from the floor so that your legs become parallel to the floor or have a 90-degree angle at the hip.
• Once you reach this position, slowly lower your legs in the same arc-like path back toward the floor.

Hanging Leg Raise Tips

• Do not swing your legs back and then up when performing the lift. The motion should be controlled by your abs and not momentum.
• After each rep, make sure that you pause at the bottom, with your legs extended, to help reduce momentum.

Hanging Leg Raise and Sports Application

The hanging leg raise can readily be seen in gymnastics with many of the moves on the rings, high bar, and uneven bars; however, its application in sports training goes beyond just these specific uses. The hanging leg raise is excellent for lower body and core control. Using this exercise can result in a strong lower abdominal region that can help generate force through dynamic pelvic function.