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Weighted Hanging Leg Raise
A core exercise performed hanging from a bar with weight between the feet, targeting the abs and hip flexors to build strength and stability.
About Exercise
Equipment
Dumbbells, Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Quads
4/10Rectus Femoris
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Hang from a pull-up bar with an overhand grip, arms fully extended, and securely hold a dumbbell or medicine ball between your feet.
- Engage your lats and brace your core to stabilize your torso.
- Exhale and lift your legs forward and up, keeping them as straight as possible.
- Raise the weight until your legs are parallel to the floor or slightly higher.
- Pause briefly at the top to maximize abdominal contraction.
- Inhale and slowly lower your legs back to the starting position.
- Stop the descent before you lose tension or begin to swing.
Coaching Tips
Form Cues
- No swinging
- Crush the dumbbell
- Ribs down
- Control the descent
- Lats engaged
Breathing
Exhale forcefully as you lift the legs; inhale slowly as you lower the weight.
Tempo
3-1-1
Range of Motion
From a full hang with legs vertical to legs raised at least 90 degrees relative to the torso.
Safety
Safety Notes
- Ensure the weight is securely gripped between feet to prevent dropping
- Stop if you feel sharp pain in the lower back
- Use a box to mount the bar safely with the weight
Spotting
Stand behind the athlete to steady their hips if they swing, or be ready to move the weight if dropped.
Common Mistakes
- Using momentum to swing legs up
- Shrugging shoulders near ears
- Dropping the weight quickly
- Arching the lower back at the bottom
When to Avoid
- Acute lower back strain
- Hip flexor injury
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability for hanging versions
Build Up First
- Master bodyweight leg raises
- Core bracing proficiency
Also known as
Weighted Hanging Knee Raise, Loaded Hanging Leg Raise
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