Step by step
- Hang from a bar with straight arms and your body still.
- Raise your legs, bent or straight, towards your chest, rounding your lower back.
- Lift until your thighs pass horizontal.
- Lower slowly, without swinging.
Tip: If it's hard, start with bent knees or on a captain's chair with your forearms supported.
Common mistakes
Momentum does the work. Start every rep still.
For your abs to work, round your back at the end.
Control the lowering.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–10 | 1.5 min |
| Solid core | 3 | 8–15 | 1 min |
| Beginner | 2–3 | 5–10 with bent knees | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Bent or straight legs?
Bent is easier; straight, harder. Start bent and gradually straighten them.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add hanging leg raise to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.