Hanging Leg Raise
The Hanging Leg Raise primarily works the Iliopsoas, Rectus Abdominis, with secondary activation of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the External Obliques, Rectus Abdominis, Rectus Femoris, Transverse Abdominis. It is a suspension isolation exercise at intermediate difficulty.
The Hanging Leg Raise is an intermediate isolation exercise performed with suspension, following a flexion movement pattern. It primarily targets the Iliopsoas, Rectus Abdominis, with secondary engagement of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pushing movement, meaning both sides work together to generate force.
Suspended leg raise lifting legs upward emphasizing lower abs.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Push |
| Laterality | Bilateral |
| Primary | Iliopsoas, Rectus Abdominis |
| Secondary | Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Iliopsoas, and Rectus Abdominis are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The External Obliques, Rectus Abdominis, Rectus Femoris, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp and hang from high bar with slightly wider than shoulder width overhand grip.
Execution
- Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips.
- Return until hips and knees are extended downward.
- Repeat.
Comments
- Exercise can be performed withab straps.
- Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs.
- With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion.
- It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise.
- Also known as Hanging Knee Raise.
- Also seeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Iliopsoas, Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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