Hanging leg raise is undoubtedly one of the most effective core-shivering exercises that can help you carve out well-defined abs — It’s my personal favorite too. 

Hanging leg raise is an exercise that works the core, and improves functional strength, shoulder mobility, posture, and grip strength. However, it’s an advanced-level exercise, and you will need base-level core strength before you try your hands on it. 

What’s so difficult about the hanging leg raise? 

• Hanging itself is a difficult activity. Many people can’t hang for more than 30 seconds.
• Lack of core strength.
• Lack of hamstring mobility.

Just like any advanced movement, there are some beginner-friendly alternatives that can help you obtain base-level strength. Before we delve into the alternatives, we must learn a few basics about the hanging leg raise. 

Hanging Leg Raise 

The hanging leg raise is a very popular core exercise that has been around for a long time. It is an excellent exercise to work out the core muscles, especially the lower abs and the hip flexors, which are often difficult to train with traditional crunches.

Furthermore, it requires no special equipment (just a pull-up bar) and is less taxing on the lumbar spine.

How to Perform Hanging Leg Raise

1. Grasp the bar with a pronated grip at shoulder-width.
2. Hang with your arms fully extended.
3. Pull the belly button towards the spine, thinking about a hollow body hold. This enhances the core engagement. 
4. Slowly raise your legs until they are parallel to the floor, keeping them together and straight.
5. Hold this position for a few seconds, then lower your legs to the starting position.
6. Repeat for the desired number of repetitions.

One of the most common mistakes people make while hanging leg raise is using too much body momentum and arching their back. Make sure you can feel the core engaged throughout the workout. 

Muscle Worked: Hanging Leg Raise

Let’s take a closer look at the muscle engagement during hanging leg raises.

1. Rectus Abdominis: It’s a superficial muscle located on the anterior (front) side of the core — also known as the “six-pack” muscle. This is the primary muscle that lengthens and shortens while you do the leg raises. 
   The rectus abdominis muscle, along with the other core muscles, stabilizes the pelvis and spine during movements like walking, running, and lifting. 
2. Hip Flexors: The hip flexor comprises a group of muscles, including: psoas major, iliacus, and rectus femoris. These muscles are responsible for flexing the hip and raising the legs. 
   The strength of hip flexors dictates your athletic performance and plays a crucial role in various daily activities, such as running, jumping, and climbing.
3. Obliques: Obliques are located on the lateral side of the abdomen and are responsible for rotating and laterally flexing the torso. These muscles also play a stabilization role while hanging leg raises and prevent the body from swinging. 
4. Forearms: Be prepared to experience a mind-boggling forearm pump, as your forearm muscles will be working hard to hold your body weight.

What Makes a Great Hanging Leg Raise Alternative?

Hanging leg raise is an iconic core exercise, and it’s hard to find a substitute that offers the exact same benefits. Understanding what makes a great hanging leg raise alternative will help you shortlist the closest option that suits your strength levels.

Its successor should offer the following benefits: 

• Excellent core isolation
• Enhanced midline stability
• Hip flexor strengthening. 

8 Hanging Leg Raise Alternatives

Let’s look at eight hanging leg raise alternatives that you can incorporate to diversify the core training. We have assigned the difficulty levels to each exercise to ease your decision-making.  

1. Hanging Knee Raise

Hanging knee raise is used as a regression exercise to hanging leg raise. It is a modified version that involves bending your knees instead of keeping your legs straight. 

This variation is relatively easy compared to the hanging leg raise and can help you build up the strength and stability required for the full hanging leg raise. You can perform a weighted hanging knee raise and isometric hold as you get better at the hanging knee raise.

Level: Moderate

Step-by-Step Instruction:

1. Grab a high bar with an overhand grip. Hands shoulder-width apart.
2. Depress your shoulder blades, and engage your core to get into a hollow body position.
3. Raise your knee as high as you can.
4. Bring your legs down to the starting position by straightening your legs.
5. Repeat for the desired reps.

Form Tips:

• Use chalk, gloves, or straps, so your hands don’t slip.
• Do not arch the back. 
• Never lose the posterior pelvic tilt.

2. Captain’s Chair Knee/Leg Raise

The name might sound unfamiliar, but every gym goer has probably seen the captain’s chain. It’s a tall seatless chain with only the arms and backrest. 

Captain’s chair leg raise is an excellent variation for someone who wants to focus on the abdomen muscles without taxing the grip. The captain chain allows you to hang with your forearms positioned on the support bar, eliminating the role of grip strength.  

What’s so special about the captain’s chair? The American Council on Exercise named the captain chain leg raise as one of the most effective exercises to hone in on the abs. It’s a perfect exercise for someone who is not strong enough for the hanging leg raise, as the back pad supports the torso and limits the swing movement. 

Initially, you can start with the knee raises and then gradually progress to the leg raises. 

Level: Easy

Step-by-Step Instruction:

1. Start by standing on the footrests of the Captain’s Chair with your back pressed against the back par and your forearms resting on the armrests.
2. Engage your core muscles and lift your knees up towards your chest.
3. Hold the contraction for a moment before slowly lowering your knees back to the starting position.
4. Repeat for the desired number of repetitions.

https://youtu.be/bpwnud0o6-A 

Form Tips:

• Keep the core braced and engaged.
• Maintain posterior pelvic tilt.
• Exhale as you raise your legs.

3. Lying Leg Raise

Hands down, lying leg raise is one of the best starter exercises to build fundamental core strength. 

Body positioning plays a critical difference between the hanging leg raise and the lying leg raise. Starting position is hardest in the lying leg raise, and reaching the end-point is hardest in the hanging leg raise — because of the downward gravitational pull.  

Level: Easy

Step-by-Step Instruction:

1. Begin by lying flat on your back with your hands at your sides or under your glutes.
2. Keep the legs straight and close together.
3. Engage your core and lift both legs up until they are straight to the floor.
4. Slowly lower your legs back down to the starting position.
5. Repeat for the desired number of repetitions.

Form Tips:

• Do not rest your legs between the reps.
• Keep your lower back pressed firmly into the ground throughout the exercise.

4. Decline Leg Raise

As you get better with the lying leg raise, it’s time to increase the gravitational resistance by doing the same movement on the decline bench. Start with the 15-degree decline bench and gradually advance to the 60-degree decline.  

To add resistance, wear ankle weights or hold a medicine ball between the feet. 

Level: Moderate

Step-by-Step Instruction:

1. Adjust the bench or raised surface to a decline position, with the head higher than the feet.
2. Lie down on the bench with your back pressed against the bench. 
3. Grasp the higher end of the incline bench to prevent slipping. 
4. Engage your core and lift both legs up until they are straight to the floor. Keeping your legs close and straight.
5. Slowly lower your legs back down to the starting position.
6. Repeat for the desired number of repetitions.

Form Tips:

• Start with small movements and gradually increase your range of motion.
• Increase the core activation by pulling your navel towards your spine.

5. V Sit-Up

So far, most of the exercises were focused on the lower abdomen area. V sit-up will help you target the entire core musculature. 

V sit-ups not only strengthen the core but also improves balance.  

Level: Moderate

Step-by-Step Instruction:

1. Lie down on your back with your legs extended, and stretch your arms into the overhead position.
2. Keeping your back flat, contract your core.
3. Raise your legs up at around 45 degrees. At the same time, lift your upper body off the ground and reach your arms forward, extending them toward your knees.
4. Hold the contraction for a few seconds before slowly descending into the starting position.
5. Repeat for the desired number of repetitions.

Form Tips:

• Avoid using too much momentum.
• Pull the belly button towards the floor for better core activation.

6. Weighted Hanging Leg Raise

Not everyone is searching for an easier alternative to the hanging leg raise; weighted variation will help you level up your core training for rock-solid abs. 

For the weighted hanging leg raise, you can wear the ankle weights or grab a medicine ball/dumbbell between your legs. 

Level: Advanced 

Step-by-Step Instruction:

1. Start by wrapping your dip belt around your waist, and positioning the weight plate in front. Or grab a dumbbell/medicine ball between your feet. 
2. Grasp a high bar with an overhand grip, hands shoulder-width apart.
3. Depress your shoulder blades, and engage your core to get into a hollow body position.
4. Raise your knee to as high as you can.
5. Bring your legs down to the starting position by straightening your legs.
6. Repeat for the desired reps.

Form Tips:

• Start every rep with a dead hang.
• Never lose the posterior pelvic tilt.
• Keep the tempo slow and controlled.

7. Suspension Trainer Pike Up

You gotta try this core exercise if you have a suspension trainer (TRX) available. TRX pike-up is an excellent way to target your rectus abdominis and transverse abdominis (deep muscles). Furthermore, Plus, the instability of the suspension trainer allows greater recruitment of stabilizer muscles.  

Level: Moderate

Step-by-Step Instruction:

1. Set the strap height to just a few inches above the ground.
2. Anchor your feet into the straps.
3. Get into the high plank position with your knees off the ground, hips fully extended, and spine straight. 
4. Squeeze your core and raise your hips towards the ceiling.
5. Slowly come back down the high plank position.
6. Repeat for the desired reps.

Form Tips:

• Keep the tempo slow and controlled. 
• Avoid dipping your lower back as you come down.

8. Cable Reverse Crunch

Cable reverse crunch is a weighted abs exercise that helps you target the lower abdomen and hip flexion. The best part: This exercise allows unrestricted progressive overload. 

Cable reverse crunch helps you overcome the drawback of hanging leg raise. Many people complain about their grip strength giving up before they feel the burn in their abs. Don’t worry, cable reverse crunch will help you resolve the issue. 

Cable reverse crunch allows you to target the lower abs with precision and a solid mind-muscle connection. Furthermore, it allows progressive overload, like any other cable exercise. 

Level: Moderate

Step-by-Step Instruction:

1. Attach two ankle cuffs to the low pulley.
2. Lie flat on your back with your legs extended straight toward the cable machine.
3. Attach the cuffs to the ankles.
4. Exhale and bend your legs to bring the knees towards your chest while simultaneously lifting your hips off the floor
5. Pause for a second before you slowly return to the starting position.
6. Repeat for the desired number of reps.

Form Tips: 

• Maintain posterior pelvic tilt.
• Keep the eccentric portion slow and controlled.
• Start light weight and gradually increase the resistance.

FAQs

1. Are hanging leg raises safe?

Hanging leg raises are quite safe if done with proper form and appropriate progression based on your strength and fitness level. However, individuals with certain injuries, such as herniated discs or rotator cuff injuries, should consult with a medical professional before attempting it.

2. Can we do hanging leg raises daily?

Generally, if you are new to hanging leg raises, then we don’t suggest you do it daily as it is important to allow your muscles time to rest and recover between workouts in order to avoid overuse injuries. 

However, if you have been doing it for quite a while, then it’s okay to be practiced daily. Make sure that you are keeping the workout volume within the limit. 

3. What is the benefit of hanging leg raises?

Hanging leg raise is an excellent core strengthening exercise that offers many other benefits. It helps you enhance grip strength and shoulder overhead mobility. Furthermore, hanging leg raise also helps in spine decompression, which can be particularly beneficial for individuals who sit for long periods of time, as it can contribute to low back pain and poor posture 

4. Are hanging leg raises better than sit-ups?

Hanging leg raises primarily target the lower abs, hip flexors, and obliques, while also engaging the upper body and grip strength. It is an advanced exercise than sit-ups and requires a higher degree of core stability, coordination, and strength. Hanging leg raises can help improve core strength, hip mobility, and upper body strength.

Furthermore, hanging leg raise is also a better choice for people with lower back pain as sit-ups can alleviate the back pain. 

Wrapping Up

Hanging leg raise is an effective core exercise, but you don’t need to force yourself to perform the exercise with compromised form.

An inferior exercise performed with the correct form and technique is always better than a superior exercise performed with poor technique. 

Rely on the alternatives until you gain enough foundation strength to do the hanging leg raise with the correct technique. For every leg raise exercise you do, make sure you feel the muscle tension by maintaining posterior pelvic tilt.