Weight Training

Weighted Hanging Leg Raises exercise

Weighted hanging leg raises are an advanced abdominal exercise that primarily target the lower abs while also engaging the hip flexors and grip strength. Adding resistance, such as a dumbbell or medicine ball held between the feet, makes the movement more challenging and effective for building core strength, stability, and overall muscle development.

Weighted Hanging Leg Raises exercise demonstration

How to perform Weighted Hanging Leg Raises

  1. Hang from a pull-up bar with an overhand grip, arms fully extended, and legs straight.
  2. Secure a dumbbell or medicine ball between your feet or ankles for added resistance.
  3. Engage your core and exhale as you lift your legs upward until they are at least parallel to the floor or higher.
  4. Pause briefly at the top while keeping your legs controlled and straight.
  5. Inhale as you slowly lower your legs back to the starting position without swinging.
  6. Repeat for the desired number of repetitions, maintaining strict form throughout.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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