FitCi
Hanging Leg Raise is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms, glutes. Equipment: bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hang freely from the bar with a shoulder-width grip.
- Keep your shoulders slightly active to prevent your body from swinging.
- Using your abs, raise your legs forward and up.
- Raise until your legs are parallel to the floor or higher.
- Lower your legs under control without swinging.
Coaching tip
Move under control to prevent swinging, and slightly round your lower back as you raise your legs.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, elbow. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Knee Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.