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Hanging Leg Raise - HOW-TO

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Rating: 4.5; Vote: 2

m going to show you how to do a hanging leg lift exercise and the best ways to modify the movement for beginners and advanced trainees. We are also going to cover some alterations that can be made to make the exercise target more the abs, obliques or even hip flexors if desired. The hanging leg raise is definitely one of the more difficult ab exercises you can perform. This is because the external resistance that you are forced to lift is substantial because the weight of the legs is significant. That does not mean that you cannot make the exercise easier and possible for even beginners however. This is done by lifting the legs bent as opposed to straight. The shortening of the moment arm makes it less work for the abs to have to lift the weight of the legs. To perform the exercise, grasp a bar with an overhand grip and hang straight down. Depending on which area of the core you wish to focus on, you will initiate the upward motion of the lower body accordingly. For instance, if you want to develop more hip flexor strength then you would want to hinge at the hip socket and aim to keep your legs in a position at or above parallel to the ground throughout. Some people are confused as to why you would want to strengthen the hip flexors. If you are someone that incurs repeated quad strains then likely the reason is that your deep hip flexors like your psoas and iliacus are weak muscles. Strengthening them with direct lifts here will go a long way to fortifying you against recurrent strains of your quadriceps. Next, the hanging leg lift is a tremendous lower abs exercise. This is best hit by focusing on the initiation of the move from the pelvis rather than the hips. Here your goal is to lift the pelvis and curl it up as you raise your legs. Ideally, you want to be able to curl your hips so much that your rear end is facing out in front of you at the top of the lift. Going too far and trying to touch your toes to the bar actually takes the work off of the abs and negates the effectiveness of the exercise in end range. Back off a bit at the top and go no higher than shoulder height with your feet for the best impact on your abs. Finally, you can hit your obliques hard by initiating the lift from the ribcage. Watch as the obliques are activated throughout every rep simply by focusing less on the pelvis and legs and more on bending the body at the bottom of the rib cage and getting a slight twist to activate the obliques
Date: 2022-04-22

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Comments and reviews: 10

Ralphie
When doing these, should i -lock- my shoulders out when hanging so that i can solely focus on the ab portion of the movement? or should i pull up slightly and partially engage my lats before -showing your ass-? the reason i ask is cause ive always done the former and while i do feel the contractions where i think i should, my shoulders, palms, and my hip flexors start to fatigue only after a set or two. Ive found that -Showing your ass- becomes a bit more manageable when pulling up slightly and engaging my lats but my only problem is that this becomes extremely fatiguing very early on. which way is the proper way to do this?
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Horacio
My issue is 1) Both shoulders were dislocated in 2015 along with right hip, hyperextended knee and broken ankle
Gained 70+ lbs, gut/torso grew, became weak all over.
Now lost 50lbs mainly doing 1hr on bike and have begun with weights mainly focusing on getting rid of all the torso flab (gut, moobs, love handles, etc)
But roman chair hurts my shoulders, so mainly doing leg raises on floor, was seeing results but lately hit a plateau even strapping leg weight to ankles
What now?
THANKS FOR ALL YOUR ADVICE
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SpankyBlack
Hello. Im 57, I still work at a job that demands that I move and carry around heavy weight. 100 to 200 pounds on a regular basis. I do my best to use my legs but the problem is most of the weight movement is down on and along the ground pushing and pulling tools into place. My back is solid but I got a umbilical hernia to which I fixed with surgery and now I have a spigelian hernia. Are these leg rises the best exercise I can use to strengthen my lower ab muscles to stop my guts from wanting to come through?
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Beidi
Great video, Jeff. Btw, I have some questions as one with a minor disc issue. When doing leg raise, there's a little crack noise when I drop my legs down. I'm not sure if it's from spine or hip joint. There's no pain but it is disturbing. I wonder if it's OK, and if there are some tips to avoid or work around it. Thanks for any advice.
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cybertree
I've discovered that the hardest part for working out my obliques was just FINDING them lol, I had never worked them out in the past and it was like my nerves didn't even know how to flex them. (After I saw this and started doing it, it's like I gained a muscle I never had)
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sport
I can't do leg raises except one leg at a time on the captain chair and then only to 45 degrees. I can do 50 sit-ups until failure. Have lost 100 pounds but am still about 35 over. What can I do to develop strength and flexibility to do leg raises?
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Tom
Would be very interested to know what hanging, pull ups, chin ups, overhead press, lateral raises etc do to the shoulder joint. Particularly, if one suffers from ac joint arthrosis or impingements. Please be so kind and helpful to do a video on that.
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Adrian
Does it matter if my arms are bent more like I'm doing a pull up and hang that way rather than hang off the bar with my arms straight as it kills my shoulders. I can still feel it in my abs the way I do it but without the pain in the shoulders?
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Aaron
I tried doing it but my whole vody ends up swinging and it takes the strain off my abs and im like a kid playing on the monkey bars at the park lol what do i stop myself from swinging? Might be a dumb question to some but it is what it is lol
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Sarah
What if you have a hard time learning how to curl your pelvis through the hanging leg raise? I find I'm able to do a lot of ab work but for some reason can't do the toes to bar or the pelvis leg raise that you show (but I can hold an L sit)
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