How to Do Hanging Leg Raise

Hanging Leg Raise is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Also known as Hanging Leg Raises.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Hanging Leg Raise

  1. 01Grip a pull up bar with an overhand shoulder width grip and hang with straight legs.
  2. 02Engage your lats to stabilize your shoulders and prevent swinging.
  3. 03Exhale as you lift your legs upward while keeping them completely straight.
  4. 04Raise your feet until they reach at least hip height.
  5. 05Lower your legs slowly back to the starting position to maintain tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hanging Leg Raise

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Avoid using momentum or swinging your legs and focus on tilting your pelvis toward your ribcage.

Same coaching engine used inside the A90 app

05 / FAQ

Hanging Leg Raise questions

What muscles does Hanging Leg Raise work?

Hanging Leg Raise is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Hanging Leg Raise correctly?

Grip a pull up bar with an overhand shoulder width grip and hang with straight legs. Engage your lats to stabilize your shoulders and prevent swinging. Exhale as you lift your legs upward while keeping them completely straight. Raise your feet until they reach at least hip height. Lower your legs slowly back to the starting position to maintain tension.

What is the A90 coach tip for Hanging Leg Raise?

Avoid using momentum or swinging your legs and focus on tilting your pelvis toward your ribcage.

Is Hanging Leg Raise suitable for beginners?

Hanging Leg Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Hanging Leg Raise?

No. Hanging Leg Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hanging leg raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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