Hanging Leg Raise
Also known as: Leg Raise
Muscles worked: Abdominals, Obliques
How to do it
- 1
Grab a pull-up bar with an overhand grip, hands about shoulder-width apart.
- 2
Hang with your arms fully extended and engage your core.
- 3
Raise your straight legs until they are parallel to the ground (no swing).
- 4
Lower your legs back to the starting position with control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Hanging Leg Raise FAQ
What muscles does the Hanging Leg Raise work?
The Hanging Leg Raise primarily works the Abdominals, with the Obliques assisting.
What are the best sets and reps for the Hanging Leg Raise?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Hanging Leg Raise is good?
There is no single number: a good Hanging Leg Raise depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Hanging Leg Raise in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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