Weighted Hanging Leg Raise

Technique

How to perform Weighted Hanging Leg Raise

1. Secure ankle weights to both legs, or hold one dumbbell firmly between your feet.
2. Hang from the pull-up bar with your elbows straight and your legs together.
3. Raise your legs under control, then curl your pelvis upward rather than stopping with hip flexion alone.
4. Let the shoulder angle close as needed to bring your toes toward the bar, keeping the elbows straight and avoiding a swing.
5. Stop at the highest position you can control with the chosen load.
6. Reverse the pelvic curl and lower your legs under control before the next repetition.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique, Rectus Femoris.