Hanging leg raise
Bar
Primary muscles
Secondary muscles
The hip flexors lift the legs; the abdominals work hardest when you also curl the pelvis up at the top.
Form cues
- No swinging
- Curl the pelvis toward the ribs
- Lower slowly
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Primary SecondaryDrag · Pinch · Tap a muscle
What each muscle does in the hanging leg raise
| Muscle | Role | Action |
|---|---|---|
| Iliopsoas | Primary | Flexes the hip and the trunk |
| Rectus abdominis | Primary | Flexes the trunk and braces the abdomen |
| External oblique | Secondary | Rotates the trunk to the opposite side and bends it to the same side; compresses the abdomen |
| Internal oblique | Secondary | Rotates and laterally flexes the trunk; compresses the abdomen |
| Quadriceps | Secondary | Extends the knee; the rectus femoris also flexes the hip |
| Tensor fasciae latae | Secondary | Abducts, flexes and medially rotates the hip |
| Hip adductors | Secondary | Adduct the hip; the adductor magnus also extends it |
| Sartorius | Secondary | Flexes, abducts and laterally rotates the hip; flexes the knee |
Primary muscles are the prime movers; secondary muscles assist or stabilise. The balance shifts with grip, stance, range of motion and technique.