Hanging Leg Raises

Hanging Leg Raises trains 3 of the 18 muscle groups Full Coverage tracks: Abs 95%, Obliques 40%, Forearms 25%.

Accessory Level: Intermediate Pull-up bar Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Hanging Leg Raises - Start position — Start position

Hanging Leg Raises - Finish position — Finish position

How to do it

Hang from a bar with an overhand grip, body still.
Raise your legs - straight, or knees bent if that is what you can control - until your thighs are at least parallel to the floor.
Curl your pelvis up at the top rather than just lifting with your hip flexors.
Lower slowly under control.
If you cannot control the descent, do knee raises until you can.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Abs 95%
Obliques 40%
Forearms 25%

How it compares

Compared with the Cable Crunch, it loads Forearms 25 points higher, Obliques 10 points higher, Abs 5 points higher. It needs Pull-up bar where the other uses Cable machine. Compared with the Pull-Ups, it loads Lats 100 points lower, Abs 80 points higher, Biceps 60 points lower.