Hanging Leg Raise

Abdominals

Hanging Leg Raise

LevelExpert EquipmentBodyweight MechanicIsolation ForcePull

An advanced core exercise hanging from a bar and lifting your legs to work the lower abs and hip flexors.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 2.9 kcal/min

Estimate range 12–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hang from a pull-up bar with an overhand grip and your arms straight.
2Let your legs hang together.
3Brace your core and avoid swinging.

How to perform

1Raise your legs together, keeping them straight, until they reach about hip height or higher.
2Curl your pelvis up slightly at the top.
3Lower your legs slowly under control.
4Avoid swinging between reps.