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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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