Arm Slings Hanging Leg Raise
In SetGrip: Hanging Leg Raise (Arm Slings)
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCore · Core flexion
- Secondary muscles
- Delts, Upper Back
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Straight legs turn the sling-supported raise into a far longer lever than the bent-knee sling version, demanding real hip flexor strength and hamstring flexibility just to reach parallel. Because the slings take grip out of the picture, nothing rescues you from honest reps; six to ten strict ones is respectable work here.
How to do the Arm Slings Hanging Leg Raise
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Hold for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Arm Slings Hanging Leg Raise work?
The Arm Slings Hanging Leg Raise primarily works the abs. It also involves the delts and upper back, which assist the movement and stabilise the joints.
Is the Arm Slings Hanging Leg Raise good for beginners?
Not as a starting point. The Arm Slings Hanging Leg Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Arm Slings Hanging Leg Raise?
If you cannot do the Arm Slings Hanging Leg Raise, try the Arm Slings Hanging Knee Raise, the Hanging Leg Raise or the Hanging Knee Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Arm Slings Hanging Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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