Weighted hanging leg raise

Abs

🔧 plate 🔄 Also works with dumbbell, kettlebell ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Hang from a pull-up bar with an overhand grip, shoulder-width apart. Extend your body and secure a dumbbell/plate between your feet or use ankle weights. Engage your core, keep legs straight, and raise them to a 90-degree angle. Pause, then slowly lower with control.

Muscles Worked

Rectus abdominis

Tips

Slightly bend elbows to reduce joint strain. Focus on controlled movements for core engagement. Avoid swinging. Keep head neutral. Start without weights to master form. Maintain a firm grip. Exhale on the lift, inhale on the lower.

Similar exercises

Hanging straight leg raise Abs · 🔧 pull up bar 4/10 Hanging leg raise to bar Abs · 🔧 pull up bar 5/10 Leg raise Abs · 🔧 no equipment 2/10 Seated leg raise Abs · 🔧 no equipment 2/10 Parallel bars leg raise Abs · 🔧 Parallel bars 3/10 Parallel bars straight leg raise Abs · 🔧 Parallel bars 4/10 Hanging oblique knee raise Abs · 🔧 pull up bar 3/10 Lying leg raise Abs · 🔧 no equipment 2/10

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