Hanging Leg Raise is a compound spinal flexion exercise for the core. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Illustration: Hanging Leg Raise. Follow the written setup for this equipment variation.
Set up
1Choose a stable support surface and clear the space around you.
2Use assistance or elevation to match the prescribed rep range.
3Set the resistance and body position so the ribs begin stacked over the pelvis.
4Brace before moving and choose a range that does not create pulling in the low back or neck.
How to perform it
1Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
2Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
3Go back slowly to the starting position as you breathe in.
4Repeat for the recommended amount of repetitions.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Ribs toward belt buckle
•Curl; do not just hinge
•Exhale fully at the finish
Common mistakes
•Pulling with the arms or neck
•Moving only at the hips
•Rushing the return
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
