What is a Hanging Leg Raise?
As a former rock-climber in college, I had a selection of exercises that I would use in the gym to strengthen the muscles needed for climbing. Hanging Leg Raises were one of my go-to exercises, as this movement targets the core muscles needed to control your legs during a climb while also developing your grip strength. And you can get a brutal workout just by doing this exercise alone (try doing 100 of them with your legs straight). Consequently, this has been one of my favorite exercises for years.
The following muscle group is engaged by the Hanging Leg Raise:
How to Do a Hanging Leg Raise (Instructions):
Trainer Tips for the Hanging Leg Raise:
Progression (make harder)
Perform the movement with your legs straight.
- While hanging from the bar with your hands, use your core to raise your toes all the way to touch the bar.
Regression (make easier)
Do 3 sets of 8-12 repetitions of Hanging Leg Raises as a part of your core workout.
- For a brutal workout, try to do 100 Hanging Leg Raises with either your knees bent or your legs straight as quickly as you can with good form.