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Weighted Hanging Leg Raise
A core exercise adding weight to leg lifts, targeting lower abs and hip flexors to build strength and stability; commonly done lying or hanging.
About Exercise
Equipment
Dumbbells, Pull-up Bar
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Quads
4/10Rectus Femoris
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Lie flat on your back on a mat with legs extended and arms by your sides. Secure a light dumbbell between your feet by squeezing your ankles together.
- Engage your core and press your lower back into the floor.
- Exhale and lift your straight legs toward the ceiling until perpendicular to your torso.
- Pause briefly at the top to maintain tension.
- Inhale and lower your legs slowly in a controlled arc.
- Stop just before heels touch the floor to keep abs engaged.
- Repeat for reps while avoiding any back arch.
Coaching Tips
Form Cues
- Core tight
- Legs straight
- Back flat
- Controlled descent
- No swing
- Shoulders relaxed
Breathing
Exhale as you lift your legs and inhale as you lower them; brace your core throughout to protect your spine.
Tempo
3-1-2
Range of Motion
Raise legs to 90 degrees from torso; lower until heels hover 2-3 inches above the floor without arching back.
Safety
Safety Notes
- Stop if lower back pain occurs
- Secure weight firmly to avoid drops
- Avoid if acute hip or back injury
- Use lighter weight if grip fatigues in hanging variation
Spotting
Not typically needed for lying variation; for hanging, have a spotter assist with leg descent if using heavy weight to prevent swing.
Common Mistakes
- Swinging legs with momentum
- Arching lower back
- Bending knees excessively
- Dropping legs too quickly
- Overloading weight early
When to Avoid
- Acute lower back strain
- Hip flexor injury
- Recent abdominal surgery
Flexibility Needed
- Adequate hip flexion range
- Shoulder stability for hanging versions
Build Up First
- Master bodyweight leg raises
- Core bracing proficiency
Also known as
Weighted Hanging Leg Raise, Loaded Leg Raise
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