Exercise · Core
Smith machine hanging leg raise
This is an advanced core exercise done hanging from the pull-up bar on the Smith machine. You raise your legs in front of you while keeping your core tight. It’s a good option if you want a bodyweight challenge for your core without adding extra load.
- Core
- Hip flexors
Doable at all 76 gyms GoSet follows
The essentials
- Hang from the pull-up bar.
- Raise your legs straight in front of you.
- Control the descent, avoid swinging.
Muscles worked
- Primary
- Core
- Secondary
- Hip flexors
How to do it
- Set the Smith pull-up bar at a height where you can hang with your arms straight without your feet dragging too much on the floor.
- Grab the bar with an overhand grip (palms facing away), hang with your body straight, legs together, and brace your core.
- Keep your lower back stable, then start the movement by contracting your core to lift your legs in front of you, ideally straight.
- Raise your legs until your feet reach at least hip height while breathing out as you lift.
- Pause briefly at the top, staying in control and avoiding any swing.
- Lower your legs slowly over 2 to 3 seconds, keeping your core engaged and avoiding using momentum for the next rep.
Common mistakes
Using momentum and swinging a lot
Instead : Cut the range of motion a bit and think about lifting your legs by curling through your core. Control the way down to kill the swing. If you start swinging too much, stop, reset, and do fewer, stricter reps.
Letting the hip flexors do all the work
Instead : Focus on tightening your core, like a crunch in the air. Do not chase maximum height at all costs; stay in a range where you feel your core working and your pelvis stays under control.
Going fully loose at the bottom
Instead : At the bottom, keep a bit of tension in your core and legs. Avoid letting your lower back over-arch or your legs go completely limp before the next rep.
Coach tips
- Think about shortening the front of your body as you lift, like bringing your lower ribs closer to your pelvis.
- Breathe out as you raise your legs and inhale calmly as you lower them; this helps you keep your core braced.
- If straight legs are too hard, start with a slight bend in your knees and gradually work toward straighter legs over time.
- Start with short, controlled sets; stop the set before you lose control and start swinging.
Variations
- Smith hanging knee raise (bend your knees instead of keeping your legs straight to make it easier).
- Partial leg raises (lift only to mid-range to keep better control if you are new to the exercise).
Sets and reps
People often do 3 to 4 sets of about 6 to 12 controlled reps, depending on their level and how well they can avoid swinging.
Equipment
Alternatives for the same muscles
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Common questions
I can’t keep my legs straight, what should I do?
You can keep your knees slightly bent at first or switch to a knee raise instead of straight legs. The key is to keep your core tight and the movement controlled, even if the range of motion is smaller.
I swing a lot when I do Smith hanging leg raises, is that okay?
A tiny bit of movement happens, but if you swing a lot, the exercise is too hard or your range is too big. Slow down the lowering, reduce how high you lift, and do shorter sets so you can stay in control.
I feel this mostly in my hip flexors, is that normal?
Your hip flexors also work during this exercise, so feeling them is normal. Try to brace your core before you move and gently curl your pelvis as you raise your legs to involve your core more.
Can I use this instead of crunches for my core work?
You can use it as one of your main core exercises, especially if you like hanging work. If it’s too hard or your form breaks down quickly, you can mix it with other options like machine crunches or decline crunches.