Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Hanging Leg Raise

BodyweightIsolationTakes some practice
Front
Back
Primary Secondary

Works

Abs

Also obliques, forearms

You need

Pull-up bar

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Hang still, no swinging
  2. 2Curl the pelvis up, not just the legs
  3. 3Lower slowly

Most common mistake

Swinging the legs up with the hip flexors and no pelvic curl.

Watch a demo

Good for

  • Top 10 for abs

Compare with

vs Decline Sit-Upvs Hanging Knee Raisevs Ab Wheel Rollout
A
For abs
#4 of 23
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionStrong
Loaded stretchStrong
ProgressionGood
Low costStrong

Curling the pelvis up trains the abs hard, but grip and hip flexors often end the set first.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AAb Wheel RolloutOther
  • BDecline Sit-UpBodyweight

Takes

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needed to post
280