FitnessAIHanging 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.
Technical sheet
- Movement pattern
- Core
- Minimum level
- Intermediate
- Technical demand
- Needs coaching
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
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
More Core exercises
Add it to your routine
FitnessAI can generate a personalized routine that includes Hanging leg raise based on your level, goal and available days.
Build your Abs workout
Generate a full routine with the emphasis on Abs and Hanging leg raise among your preferred exercises. Free, no sign-up.
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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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