兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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悬垂举腿

Hanging Leg Raise

Check the demo, key points and load basis before you train.

AI illustrationHanging Leg Raise · Panel 1 Set-up: an overhand grip on the bar at shoulder width, hanging at full stretch with the legs together and straight, shoulders slightly down, the body not swinging (covers step 1) (AI-generated illustration, not a real photo)
01 Hanging Leg Raise · Panel 1 Set-up: an overhand grip on the bar at shoulder width, hanging at full stretch with the legs together and straight, shoulders slightly down, the body not swinging (covers step 1) (AI-generated illustration, not a real photo)
AI illustrationHanging Leg Raise · Panel 2 Raise: abdominals braced and the pelvis tucked slightly, both legs raised forward until the thighs are at least parallel with the floor, holding at the top (covers steps 2–3) (AI-generated illustration, not a real photo)
02 Hanging Leg Raise · Panel 2 Raise: abdominals braced and the pelvis tucked slightly, both legs raised forward until the thighs are at least parallel with the floor, holding at the top (covers steps 2–3) (AI-generated illustration, not a real photo)
AI illustrationHanging Leg Raise · Panel 3 Lower: returning the legs to the hang under control (covers step 4) (AI-generated illustration, not a real photo)
03 Hanging Leg Raise · Panel 3 Lower: returning the legs to the hang under control (covers step 4) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Grip the bar overhand at shoulder-width and hang fully, legs together and straight or slightly bent, shoulders pulled down slightly, and wait until the body stops swinging.

  2. 02

    Exhale, first brace the abs and tuck the pelvis slightly (curl the lower abdomen), then raise the legs in front until the thighs are at least parallel to the floor; advanced trainees can bring the feet up toward the bar.

  3. 03

    Pause 1 second at the top and feel the lower abs contract; do not swing the hips for momentum.

  4. 04

    Inhale and lower the legs under control back to the hang; let the body settle before the next rep.

  5. 05

    Regression: hanging knee raises with bent knees, or use an arm-support (captain's chair); use straps if the grip gives out first.

Common mistakes

  • Swinging the body back and forth for momentum.
  • Lifting with the hip flexors only, without curling the pelvis, so the abs do little.
  • Over-arching the lower back and dropping the legs too fast.
  • Shrugging and straining the neck at the top.

Before logging, know the load basis

This exercise is logged as:

Bodyweight
Reps only; body weight is not multiplied in · Reps only
Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Substitutions

Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.

  • Instead of this exercise, doDead Bug

    When it applies: Use when no pull-up bar is available, grip is limiting, or the lower back feels uncomfortable. (AI-assisted translation, pending review)

Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.