Hanging Leg Raise

Muscles worked by the Hanging Leg Raise

Primary

Hip FlexorsHip Flexor MusclesAbsRectus Abdominis

Secondary

ObliquesOblique Abdominals

Also called: hip flexor, iliopsoas, psoas, iliacus, hip flexors, abs.

Equipment

Pull-Up Bar

Also called: chin-up bar, chin up bar, power tower, pull up bar, doorway bar.

How to do the Hanging Leg Raise

1. Hang from a pull-up bar with an overhand grip.
2. Raise your legs in front of you until they are parallel to the floor.
3. Hold briefly, then lower with control.
4. Avoid swinging.
5. Repeat.

Form tips

• Curl your pelvis up at the top to fully engage your abs.
• Keep your shoulders engaged rather than hanging passively.
• Bend your knees to make the movement easier if needed.

At a glance

Hanging Leg Raise in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Flutter Kicks
• Mountain Climbers
• Ab Wheel Rollout
• Bicycle Crunch
• Bird Dog Hold
• Cable Crunch
• Captain's Chair Knee Raise
• Captain's Chair Leg Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "hanging-leg-raise",
  "name_en": "Hanging Leg Raise",
  "name_de": "Hängendes Beinheben",
  "name_es": "Elevación de Piernas Colgado",
  "description_en": "An advanced core exercise performed hanging from a bar.",
  "description_de": "Eine fortgeschrittene Rumpfübung, hängend an einer Stange ausgeführt.",
  "description_es": "Un ejercicio avanzado de core realizado colgado de una barra.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "pull_up_bar",
  "body_part": "core",
  "primary_muscles": [
    "hip_flexors",
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "obliques"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "core",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "leg-raise",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Hang from a pull-up bar with an overhand grip.",
    "Raise your legs in front of you until they are parallel to the floor.",
    "Hold briefly, then lower with control.",
    "Avoid swinging.",
    "Repeat."
  ],
  "instructions_de": [
    "Hänge an einer Klimmzugstange mit Obergriff.",
    "Hebe die Beine vor dir an, bis sie parallel zum Boden sind.",
    "Kurz halten, dann kontrolliert absenken.",
    "Schwingen vermeiden.",
    "Wiederholen."
  ],
  "instructions_es": [
    "Cuélgate de una barra de dominadas con agarre prono.",
    "Sube las piernas hacia adelante hasta que queden paralelas al suelo.",
    "Mantén brevemente y baja de forma controlada.",
    "Evita balancearte.",
    "Repite."
  ],
  "tips_en": [
    "Curl your pelvis up at the top to fully engage your abs.",
    "Keep your shoulders engaged rather than hanging passively.",
    "Bend your knees to make the movement easier if needed."
  ],
  "tips_de": [
    "Kippe das Becken oben leicht nach hinten, um die Bauchmuskeln stärker zu aktivieren.",
    "Senke die Beine langsam ab, statt sie fallen zu lassen.",
    "Beuge die Knie, wenn gestreckte Beine noch zu schwer sind."
  ],
  "tips_es": [
    "Inclina la pelvis hacia atrás al subir las piernas.",
    "Empieza cada repetición desde una posición completamente quieta.",
    "Flexiona las rodillas si con las piernas rectas resulta demasiado difícil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/hanging-leg-raise-start.webp",
      "peak": "images/flat/hanging-leg-raise-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "hanging-leg-raise");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.