Movement overview

The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.

Step-by-step cues

1. Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Ensure your body is fully extended and your feet are off the ground.
3. Secure a dumbbell or weight plate between your feet or use ankle weights.
4. Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
5. Pause briefly at the top of the movement, ensuring your core is tight.
6. Slowly lower your legs back to the starting position with control.
7. Repeat for the desired number of repetitions.

Technical tips

• Maintain a slight bend in your elbows to reduce strain on your joints.
• Focus on controlled movements to maximize core engagement.
• Avoid swinging your legs or using momentum to lift them.
• Keep your head in a neutral position and avoid looking up or down excessively.
• If you're new to this exercise, start without weights to master the form first.
• Ensure that your grip on the bar is firm to prevent slipping.
• Breathe out as you lift your legs and inhale as you lower them.