Hanging leg raises are possibly the single best ab exercise out there, for building and strengthening your ab and core muscles… as long as they’re done properly!

Hanging leg raises will work your entire midsection, but are predominantly targeted on your lower abs. To work the lower abs properly, you must make sure you follow some particular key points.

The most important parts of this exercise are to make sure you pre-stretch your abs when hanging, and rolling your pelvis under and up as you raise your legs.

If you raise your legs by just bending them, you will target your hip flexor muscle instead of your lower abs.

Take a look at our video tutorial below to see the fine form points of this exercise, and if you need something to print off and take to the gym, you can find our step-by-step exercise technique further down this page.

Hanging Leg Raises – Step-by-Step Technique

    • Step 1: Start by holding onto a pull-up bar and raising your feet off the floor. Breathe in.
    • Step 2: As you breathe out, raise your legs up towards you, rolling your pelvis under and up to engage your lower abs.
    • Step 3: As you reach the top point, your lower back should be slightly curved upwards and you should feel a squeeze in your abs.
    • Step 4: Breathe in as you slowly lower your legs back down to the start point, pre-stretching your abs again before the next rep.

** Pro Tip #1: We recommend you start with 2 sets of 10-15 reps.

** Pro Tip #2: As you complete the exercise, think about rolling your pelvis up and under, to focus your lower abs and not your hip flexors.

To learn more exercises that you can use in your training, visit our complete exercise library on the Fit Father Project YouTube channel.


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* We hoped you enjoyed this article. Remember to always consult your doctor before starting any new exercise program and that this is not medical advice – just well-researched info. Please see our disclaimer at the bottom of this website. Exercise intelligently and safely at your own risk.