Female model ex_RNWUMP

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Hanging Leg Raises

intermediatestrength

Hanging Leg Raises is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors, quadriceps and middle back assisting. It needs only a pull-up bar. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Transversus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Quadriceps · Quadriceps Femoris
Middle Back · Latissimus Dorsi, Teres Major
Forearms · Forearm Flexors, Forearm Extensors

How to do Hanging Leg Raises

Hang from a pull-up bar with an overhand grip, your arms straight, and your legs together.
Engage your core and raise both straight legs forward.
Continue lifting until your legs are parallel to the floor.
Lower your legs with control to the hanging position, then repeat.

Form tips

Raise your legs without swinging your body.
Lower your legs slowly instead of letting them drop.
Keep your neck relaxed and look straight ahead.
Exhale as you raise your legs and inhale as you lower them.

Hanging Leg Raises alternatives

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

Suspension Trainer With Grips Hanging Straight Leg Hip Raise

Abs · intermediate

Suspension Trainer With Grips Hanging Knees to Elbows

Abs · intermediate

Resistance Band Lying Leg Raise

Abs · beginner

More abs exercises

Hanging Knee Raises

Abs · intermediate

Leg Raises (Straight Legs)

Abs · intermediate

Criss Cross Leg Raises

Abs · intermediate

Hanging Oblique Knee Raise

Abs · intermediate

Alternate Leg Raise From Reverse Plank Position

Raised Leg Crunch

Lying Leg Raise

Alternate Leg Raise

Hanging Leg Raises FAQ

What muscles does Hanging Leg Raises work?

Hanging Leg Raises mainly works the abs in the waist (Rectus Abdominis and Transversus Abdominis). The hip flexors, quadriceps, middle back and forearms work as secondary muscles.

What equipment do you need for Hanging Leg Raises?

You need only a pull-up bar.

How many sets and reps of Hanging Leg Raises should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Hanging Leg Raises good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Hanging Leg Raises burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Hanging Leg Raises?

Other exercises for the abs include Suspension Trainer With Grips Hanging Leg Hip Raise, Suspension Trainer With Grips Hanging Straight Leg Hip Raise, Suspension Trainer With Grips Hanging Knees to Elbows and Resistance Band Lying Leg Raise.

For developers

Use Hanging Leg Raises in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RNWUMP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RNWUMP",
  "name": "Hanging Leg Raises",
  "model": "female",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_RNWUMP/mp4-720.mp4?…",
    "poster": "https://…/ex_RNWUMP/poster.jpg?…"
  }
}