What should I feel during Hanging leg raise (controlled)?

Abs curl the pelvis upward; legs are just along for the ride.

What are common mistakes with Hanging leg raise (controlled)?

Swinging to initiate; Not curling the pelvis; Bending knees to cheat

How do I progress Hanging leg raise (controlled)?

Add a 1-second hold at the top before lowering under control.

What can I do instead of Hanging leg raise (controlled)?

Lying leg raise, Ab wheel rollout, Cable crunch

Hanging leg raise (controlled)

Dead hang, posterior pelvic tilt first, then raise legs — no swing.

family=hanging leg raise controlledpattern=spinal flexionforce=pullmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

absPRIME

hip flexors68

lats56

Primary: abs
Supporting: hip flexors, lats

Mechanics

Pattern: spinal flexion
Equipment: bodyweight
Geometry: 180° Core Alignment
Target feel: Abs curl the pelvis upward; legs are just along for the ride.
Progression: Add a 1-second hold at the top before lowering under control.
Regression: Bend knees and perform hanging knee raise first.

Common errors

Swinging to initiate
Not curling the pelvis
Bending knees to cheat

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

Lying leg raise
Ab wheel rollout
Cable crunch

Decline weighted crunch Same pattern: spinal flexion · Shared equipment: bodyweight
Bird-dog Shared equipment: bodyweight
Dead bug Shared equipment: bodyweight
Dragon flag Shared equipment: bodyweight
Hollow Body Hold Shared equipment: bodyweight

See all 24 abs exercises in the Atlas

Progression ladder

Beginner / regression: Bend knees and perform hanging knee raise first.
Standard: Hanging leg raise (controlled)
Advanced / progression: Add a 1-second hold at the top before lowering under control.

Atlas metrics

Movement pattern: spinal flexion
Primary target: abs
Supporting muscles: hip flexors, lats
Equipment: bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Hanging leg raise (controlled)?: Dead hang, posterior pelvic tilt first, then raise legs — no swing.
What should I feel during Hanging leg raise (controlled)?: Abs curl the pelvis upward; legs are just along for the ride.
What are common mistakes with Hanging leg raise (controlled)?: Swinging to initiate; Not curling the pelvis; Bending knees to cheat
How do I progress Hanging leg raise (controlled)?: Add a 1-second hold at the top before lowering under control.
What can I do instead of Hanging leg raise (controlled)?: Lying leg raise, Ab wheel rollout, Cable crunch