How to do a Hanging Leg Raise
The hanging leg raise trains the lower abs by lifting the legs while hanging from a bar. The key is killing swing at the bottom and driving the legs up by curling the pelvis. CalmArms grades range and control and counts each rep hands-free.
Muscles: Lower Abs · Hip Flexors · Grip
Demonstration: Hanging Leg Raise
How to do it with clean form
- 1
Hang from the bar with a strong grip and still body.
- 2
Raise your legs or knees by curling the pelvis up.
- 3
Lift to at least hip height — higher for the full version.
- 4
Lower slowly and kill any swing before the next rep.
Common hanging leg raise mistakes CalmArms catches
Swinging and using momentum instead of the abs.
Only raising the knees slightly with no pelvic curl.
Dropping the legs fast and building a swing.
Losing a still torso between reps.
How CalmArms grades the hanging leg raise
CalmArms penalizes swing and rewards controlled range on the hanging leg raise, so strict reps grade highest.
Variations graded
Grade your hanging leg raise on your next set.
Prop your phone and lift. CalmArms counts every rep and grades your form A–F, hands-free — on-device, no video uploaded.