Core · Isolation
Hanging Leg Raise
Targets Core, Hip Flexors with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Hanging Leg Raise:
- 1 Hang from bar with active shoulders and hollow body
- 2 Raise straight legs or knees up to hip level or higher
- 3 Control the descent without swinging
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Swinging body back and forth for momentum
- ✕ Relying exclusively on hip flexors without posterior pelvic tilt
Programs Featuring Hanging Leg Raise (11)
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
Arnold’s Golden Six (Classic Full-Body Bodybuilding)
Arnold Schwarzenegger’s classic 3-day full-body mass routine built around 6 compound and golden-era movements (4×10 Squat, 3×10 Bench Press, 3×10 Chin-Ups, 4×10 Overhead Press, 3×10 Barbell Curls, and 3×15 Core).
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Doug Hepburn Method (8×2 Power + 3×6 Pump)
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
German Volume Training (GVT 10×10 Hypertrophy)
Charles Poliquin’s iconic 10 sets of 10 reps (10×10) hypertrophy shock program starting at 60% of 1RM with strict 90-second rest intervals to pack on rapid lean muscle mass.
Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle
Benedikt Magnusson and Travis Ortmayer’s legendary 12-week deadlift specialization program combining 4×4 volume sets, ascending heavy doubles up to 100%+, and an all-out 8+ AMRAP backoff set.