At a glance
- Main muscle
- Core
- Equipment
- Bodyweight
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Intermediate
- How tiring
- Medium
How to do it
- Tilt your pelvis up at the end.
- Don't swing.
- Lower slowly.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Effective as long as your pelvis tilts, otherwise mostly hip flexors; grip is often limiting.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Hanging Knee Raise · Bodyweight · rating B
- Cable Crunch · Cable · rating A
- Ab Wheel Rollout · Band, ball or wheel · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the hanging leg raise.
Let Mitta set the weight.
Mitta plans the hanging leg raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
hanging leg raise
What muscles does the hanging leg raise work?
The hanging leg raise mainly trains your core.
How many reps of the hanging leg raise should I do?
Mitta plans the hanging leg raise at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the hanging leg raise?
Good alternatives that train the same muscle are the hanging knee raise, cable crunch and ab wheel rollout.
Is the hanging leg raise good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the hanging leg raise have rating B?
Effective as long as your pelvis tilts, otherwise mostly hip flexors; grip is often limiting.