Hanging Leg Raise exercise animation (Hombre)

Hanging Leg Raise

Músculo objetivo
Iliopsoas
Músculos sinergistas
Adductor Brevis, Adductor Longus, Pectineous, Serratus Anterior, Tensor Fasciae Latae
Equipamiento
Body weight
Parte del cuerpo
Hips
Tipo
Strength

The hanging leg raise is a bodyweight strength exercise performed hanging from a bar. Although it's commonly trained as a core and ab move, the prime mover that drives the legs upward is the iliopsoas (hip flexors), with the adductors, pectineus, tensor fasciae latae, and serratus anterior assisting. It builds hip-flexor strength and trains midsection control under a long lever.

Cómo hacer el Hanging Leg Raise

  1. 1Reach up and grip a pull-up bar slightly wider than shoulder-width with an overhand grip.
  2. 2Hang at full extension with your arms straight, letting your shoulders settle into a stable dead hang.
  3. 3Brace your midsection and tilt your pelvis backward (posterior pelvic tilt) to remove the swing before you start.
  4. 4Drive your knees or legs upward by flexing at the hips, leading with the pelvis rather than yanking the legs.
  5. 5Raise your legs until your thighs reach at least parallel to the floor, or higher if your control allows.
  6. 6Pause briefly at the top without letting your body swing back and forth.
  7. 7Lower your legs slowly and under control back to the dead hang, resisting the descent.
  8. 8Reset your posterior pelvic tilt and repeat for your target reps, then step off the bar safely.

Consejos de técnica

  • Move slowly and deliberately so the hip flexors and midsection do the work, not momentum.
  • Control the lowering (negative) phase just as much as the lift — the descent is where much of the strength is built.
  • Keep a posterior pelvic tilt throughout to keep tension on the target muscles and limit swinging.
  • If your grip fails before your hips do, use lifting straps or train your grip separately so it isn't the limiting factor.

Errores comunes

  • Using momentum or kipping to swing the legs up, which shifts the work away from the hip flexors and turns the set into a swing rather than a strength rep.
  • Dropping the legs instead of lowering them under control, which wastes the negative and increases the chance of jerking the lower back.
  • Letting the body swing back and forth between reps, which removes tension from the working muscles and reduces each rep's quality.
  • Letting the grip fail and cutting the set short before the hip flexors and core are fully worked, capping your training stimulus.

Preguntas frecuentes

What muscles does the hanging leg raise work?

The prime mover is the iliopsoas (hip flexors), which drive the legs upward. The adductor brevis, adductor longus, pectineus, tensor fasciae latae, and serratus anterior assist as synergists.

Is the hanging leg raise really an ab exercise?

It's commonly trained as a core and ab movement, but the muscles that actually raise the legs are the hip flexors. The midsection works hard to control the pelvis and resist swinging rather than to lift the legs.

Straight-leg vs knee raise — what's the difference?

Bending the knees shortens the lever and makes the raise easier, so it's the better starting point. Keeping the legs straight lengthens the lever and makes the hip flexors and midsection work much harder.

Is the hanging leg raise good for beginners?

Yes, but start with hanging knee raises to reduce the load, and progress toward straight legs as your control and grip strength improve. Focus on a slow, swing-free rep before adding range or reps.

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