The hanging leg raise is one of the single best ab exercises around. In fact, the hanging leg raise has been shown in research to activate more muscle fibers in the abs than practically any other exercise.*  The problem is, most people do not do them properly. Read on to find out how to do the hanging leg raise correctly, thus maximizing the effectiveness of this incredible ab exercise.

Hanging Leg Raises How-to with Photos

Starting Position

Start by hanging from an overhead bar. Use can use “Ab Straps” (as pictured) or you can simply hold the overhead bar with your hands.

Execution

Bring your feet up and toward the overhead bar, making sure to maximally rotate your pelvis backward such that your tailbone ends up pointing forward. Once you reach the top position (or as high as you can go), lower your legs under control, back to the starting position.

Tips

If grabbing the bar with your hands, you may want to use wrist straps or Versa Grips to enhance your grip.

If you can’t yet bring your feet up as high as pictured, simply bring your knees up as high as your can. (FYI, those are called “knee raises.”)

Now you will be one of the few people at your gym that does the hanging leg raise properly. Your abs will thank you for doing this tough exercise instead of taking the easy way out.

Yours in health and fitness,
Dr Clay

*(The bicycle crunch and the hanging leg raises are neck and neck.)