Hanging leg raise

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How to do it

Raise your knees by tilting the pelvis back; avoid swinging by controlling the descent

Muscles worked

Mainly abdominales. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Cable crunch
• Pallof press
• Cable crunch
• Landmine rotation

Add it to your routine

FitnessAI can generate a personalized routine that includes Hanging leg raise based on your level, goal and available days.

Frequently asked questions

What muscles does Hanging leg raise work?

Hanging leg raise mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Hanging leg raise should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).

Is Hanging leg raise good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.

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