• Fitness
    • Hacks
    • Sauna
  • Workouts
    • Power Tower Workout
    • Vibration Plate Exercises
    • Total Gym Workouts
    • Program Reviews
    • Other Workouts
  • Home Gym Reviews
    • Review of the Total Gym
    • All Total Gym Machines
    • Other Home Gyms
  • Equipment Reviews
    • Infrared Sauna
    • Power Tower
    • Vibration Machine
  • Calisthenics

Home Fitness Guru

All about fitness at home

We may earn commissions on our links. Learn more

The Ultimate Guide to Hanging Leg Raises

by Kevin Trumpfeller (Coach Kevin) Leave a Comment

Share on FacebookTweet on Twitter

Contents

  • Muscles Involved
  • The Basics
  • 1. Hanging Leg Raises with Twists
  • 2. Alternating Hanging Leg Raises
  • 3. Weighted Hanging Leg Raises
  • 4. Straight Leg Raises
  • 5. Knee Raises
  • 6. Knee Crossovers
  • 7. Ceiling Kicks
  • 8. Windshield Wipers
  • 9. Side Wipers
  • 10. Leg Overs

Hanging Leg Raises Guide

Looking for an abdominal exercise that produces results?

While sit ups and crunches may be marginally effective for your upper abs, your best choice for abdominal and core training is hanging leg raises and the many variations available.

A flat stomach and washboard abs are the result of smart training and low body fat levels.

Healthy food choices and regular cardio will help reduce the layer of fat covering your six pack, but to develop your lower abdominals, to make them stand out, leg raises and specifically hanging leg raises produce the most noticeable results.

Hanging leg raises are a compound, multi-joint virtually full body movement which allows you to hit a variety of muscle groups at the same time, resulting in more efficient and productive training.

You’ll burn more calories and build more lean muscle more quickly.

Muscles Involved

  • Hanging leg raises improve your grip strength from grabbing the bar in an overhand grip. Once you become more experienced and the number of your reps increases, your grip and forearm strength will also be forced to adapt.
  • Your lats also get a workout during your hanging leg raises. Again, as you progress and do more reps, you will be able to keep your lats fully engaged throughout the movement.
  • All major abdominal muscles including your rectus abdominus, and external obliques plus the ab contraction muscles, including the iliopsoas and pectineus muscles of the hip and the rectus femoris of the thigh.

The Basics

To perform a basic hanging leg raise, hang from a chin-up or pull-up bar with both arms extended using a shoulder width or wide grip.

To stimulate more lat involvement, use an overhand grip, to stimulate more biceps and forearm involvement use an underhand grip.

Your legs should be hanging straight down with your pelvis slightly back. This is the starting position.

From this position, bend at the hips and raise both legs until your torso forms a 90-degree angle, or an “L” position. DO NOT SWING.

More advanced variations will involve raising your knees to your chest, twisting, or even adding weights as resistance.

Hanging leg raises, progression.

NOTE: Beginners should prepare for hanging leg raises by practicing on a bench. An excellent exercise to strengthen your lower abs prior to attempting the more difficult hanging leg raises.

Sit on the edge of a sturdy bench with your feet together and legs outstretched. Bending at the waist (hips) raise your legs until your body forms a “V”.

You can perform seated leg raises throughout your workout to stimulate your lower abs and prepare for your hanging leg raises.

Avoid Swinging

Regardless of the variation you perform, avoid using momentum and swinging to “cheat” during your hanging leg raises. It’s also important to control the negative portion of the movement to avoid additional swing.

The purpose of hanging leg raises is to provide constant stress and tension on your core and abdominals, don’t cheat yourself by swinging.

Girl doing hanging knee raises
You can start with hanging knee raises too build up the muscles before you progress to hanging leg raises.

Here are some examples of hanging leg raises and variations that are both excellent abdominal AND core strengthening exercises:

1. Hanging Leg Raises with Twists

2. Alternating Hanging Leg Raises

Two approaches, start with both legs extended (hanging) and raise only one leg up as far as possible, return to the start and alternate legs and repeat. For more challenge, start from the “L” position and pull one leg up, lower, alternate and repeat.


Proper demonstration of alternating hanging leg raises

3. Weighted Hanging Leg Raises

To add intensity once leg raises become to easy, add resistance using leg (ankle) weights, a dumbbell between your feet or a resistance band. Perform any of these variations using the added weight.


Example of weighted hanging leg raise

4. Straight Leg Raises

The basic movement, start with a 90 degree angle or “L” and advance to a “V” movement by raising your legs higher and decreasing the angle.

5. Knee Raises

While hanging, pull your knees straight up to your chest. Knee raises place less stress on your lower back.

6. Knee Crossovers

Perform knee raises, but pull your knees up toward your left or right shoulder and alternate left, right, left.

7. Ceiling Kicks

An advanced movement, continue your leg raise until your feet touch the bar (point to the ceiling).

8. Windshield Wipers

Also an advanced exercise, perform a ceiling kick, stabilize, then add a rotation left and right as though your legs are a windshield wiper.

9. Side Wipers

To focus rotation to one side, perform windshield wipers from center to left OR right and repeat. Complete your required reps to that side before alternating to the opposite side.

10. Leg Overs

Move a high chair or an object or person taller than waist height in front of your bar. Start in your straight leg raise position to one side then move both legs over the object to the opposite side, hold and then return to the start position. Leg overs build rotational strength and stability.

ab muscle
More than just abs

Hanging leg raises do more than train your lower abs, consider them hanging core exercises that increase latissimus dorsi strength and stability, improve your grip and forearm strength, provide intense and effective rotational training, all while producing less stress on your lower back.

  • Author
  • Recent Posts
Kevin Trumpfeller (Coach Kevin)
Kevin Trumpfeller (Coach Kevin)
Coach Kevin is a Certified Holistic Health Coach, Personal Trainer, Nurse and former Medical Instructor & Master Fitness Trainer for the US Army. He just launched his first book "Coach Kevin's Weight Loss Workbook".
You can find out more about him and his work here:
coachkevintrumpfeller.com
Kevin Trumpfeller (Coach Kevin)
Latest posts by Kevin Trumpfeller (Coach Kevin) (see all)
  • 9 Best Exercises To Lose Belly Fat Fast [That Really Work] - April 25, 2018
  • Guide to Roman Chair Sit Ups [3 Most Powerful Exercises] - January 9, 2018
  • Best Total Gym Workout Routine [Chest, Legs, Core and Back] - December 16, 2017

Related Posts:

  • 5 Best Power Tower Reviews 2022 (The Ultimate Guide)
    5 Best Power Tower Reviews 2022 (The…
  • Power Towers: The Secret to Great Abs
    Power Towers: The Secret to Great Abs
  • Get The Most Out Of Your Pull Up Bar Workout - Exercise Tips
    Get The Most Out Of Your Pull Up Bar Workout - Exercise Tips
  • Power Tower Calisthenics
    Power Tower Calisthenics
  • Weider Ultimate Body Works vs Total Gym
    Weider Ultimate Body Works vs Total Gym
  • Power Tower Buying Guide
    Power Tower Buying Guide
  • GSP Rushfit Review - Results!
    GSP Rushfit Review - Results!
  • How to Get a Great Rowing Machine Workout - Exercise Tips
    How to Get a Great Rowing Machine Workout - Exercise Tips

Filed Under: Other Workouts, Workouts

Search Home Fitness Guru:

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

20 + 17 =

Trending

office fitness

15 Easy Ways To Stay Fit At The Office

Exercises for your wrist when gaming

5 Easy Wrist Exercises For Gamers And Computer Workers

Best Home Gyms

Review of Total Gym XLS

Total Gym Reviews [Ultimate Guide] – Does It Really Work?

Weider Ultimate Body Works vs Total Gym

Weider Ultimate Body Works vs Total Gym

total gym vs bowflex

Total Gym Vs. Bowflex [Read Before You Buy!]

Popular Fitness Equipment

5 Best Power Tower Reviews 2022 (The Ultimate Guide)

[Top] 7 Best Infrared Saunas – Infrared Sauna Reviews 2022

Sauna

Portable Sauna Reviews (6 Best Portable Saunas 2022)

Girl on tanning machine

The 8 Best Tanning Bed Reviews [Safest & Most Effective]

[Top] 5 Best Vibration Machines – Vibration Plate Reviews

Equipment for Calisthenics

Best 9 Calisthenics Equipment [Create a Brilliant Home Gym]

Best outdoor sauna 2017

Best Outdoor Sauna for Sale 2022 [Infrared, Barrel or Dry Sauna]

Featured

total gym workout routine

Best Total Gym Workout Routine [Chest, Legs, Core and Back]

total gym force vs total gym 1600

Total Gym Force vs Total Gym 1600 [3 Crucial Factors!]

total gym 1400 vs total gym 1600

Total Gym 1400 vs Total Gym 1600 [2 Important Differences!]

Total Gym Force Review

Total Gym Force Review [As Good as the XLS? Pros & Cons]

About Home Fitness Guru

HFG is meant to be a portal of fitness, diet and gym equipment information. As a fitness and health enthusiast I wanted to create something that provides helpful information, nutritional advice and tips for a healthy lifestyle. At HFG you can find reviews of fitness programs that I have tried, such as the UFC Fit and GSP Rushfit, but I also review popular gym equipment such as the Total Gym, and provide gym equipment tips such as tips for finding the best power tower and the best ab machines. I like to stay on top of the latest research and will share health tips that I think interesting in my blog, and in my diet category. /Jesse

Be A Part Of The Reviews

We are not the only ones setting the ratings, you get a chance to vote as well. To vote (only in the single item review posts) just scroll down to comments and enter your votes for the different variables. Together we will create an unbiased review. I am always happy to get comments on any of my posts, so please contribute!

Get Fit And Healthy

Getting fit is not just about exercising, you need good nutrition as well. In my "Fitness and Diet" category you can find advice on eating healthy. Basically it focuses on natural foods, and cooking with good and natural ingredients. I like to stay on top of the latest research, and will publish from that what I find interesting.
This website is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. As an Amazon Associate I earn from qualifying purchases.
Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

Privacy Policy

Terms of Service

Reviewed Home Gyms
Reviewed Fitness Equipment

Copyright © homefitnessguru.net