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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General training information, not medical advice. If something hurts, stop and see a professional.
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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
B
For climbing
#9 of 24
See the full list →
Research
66
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 66
TransferStrong
Injury protectionFair
PracticalityExcellent

Core tension keeps your feet on in steep terrain.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

Takes

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needed to post
280