Hanging Leg Hip Raise

Strengthen your core and hip flexors with the Hanging Leg Hip Raise. This challenging exercise targets your lower abs and obliques, building serious

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Hanging Leg Hip Raise

Compound

Leg Raise Hip Lift with Head up

Waist · Iliopsoas · Body weight

Intermediate

Compound

Incline Leg Hip Raise (leg straight)

Waist · Iliopsoas · Body weight

Intermediate

Compound

Hanging Straight Twisting Leg Hip Raise

Waist · Obliques · Body weight

Advanced

Compound

Hanging Straight Leg Hip Raise

Waist · Rectus Abdominis · Body weight

Advanced

Description

A core exercise that targets the lower abs and obliques, performed by hanging from a bar and lifting the legs towards the chest.

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How to do Hanging Leg Hip Raise

01
Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Ensure your body is fully extended and relaxed, with feet off the ground.
02
Setup
Engage your lats slightly to stabilize your upper body and prevent swinging. Keep your core braced, with a neutral spine, and gaze straight ahead.
03
Exhale as you slowly raise your legs by flexing at your hips and engaging your lower abdominals, bringing your knees towards your chest. Aim to lift your hips off the initial hanging position.
04
Continue raising until your knees are at or above hip height, or as high as your flexibility allows, feeling a strong contraction in your rectus abdominis. Pause briefly at the top.
05
Inhale as you slowly and with control lower your legs back to the starting hanging position, avoiding any momentum or swinging. Maintain core tension throughout the entire movement.

Tips

Focus on hip flexion and posterior pelvic tilt to truly engage the lower abs and lift the hips, rather than just swinging the legs.
Control the eccentric (lowering) phase for maximum muscle engagement; resist the urge to let your legs drop quickly.
If you struggle with swinging, try performing the exercise with a slight bend in your knees from the start to shorten the lever and make it easier to control.
To increase difficulty, keep your legs straighter (but not locked) as you raise them, increasing the lever arm.

Common mistakes

Swinging the body to generate momentum instead of using core strength reduces the exercise's effectiveness; maintain a stable upper body by engaging your lats and core throughout the movement.
Not raising the hips high enough primarily works the hip flexors and neglects the rectus abdominis; focus on curling your pelvis upwards to achieve a full abdominal contraction.
Letting the legs drop uncontrollably on the way down negates the eccentric benefits; control the lowering phase by slowly extending your hips and resisting gravity.

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Questions

What muscles does Hanging Leg Hip Raise work?

Hanging Leg Hip Raise primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae.

Is Hanging Leg Hip Raise good for beginners?

Hanging Leg Hip Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hanging Leg Hip Raise?

You need Body weight to perform Hanging Leg Hip Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hanging Leg Hip Raise?

Focus on hip flexion and posterior pelvic tilt to truly engage the lower abs and lift the hips, rather than just swinging the legs. Control the eccentric (lowering) phase for maximum muscle engagement; resist the urge to let your legs drop quickly. If you struggle with swinging, try performing the exercise with a slight bend in your knees from the start to shorten the lever and make it easier to control. To increase difficulty, keep your legs straighter (but not locked) as you raise them, increasing the lever arm.

What are common mistakes when doing Hanging Leg Hip Raise?

Swinging the body to generate momentum instead of using core strength reduces the exercise's effectiveness; maintain a stable upper body by engaging your lats and core throughout the movement. Not raising the hips high enough primarily works the hip flexors and neglects the rectus abdominis; focus on curling your pelvis upwards to achieve a full abdominal contraction. Letting the legs drop uncontrollably on the way down negates the eccentric benefits; control the lowering phase by slowly extending your hips and resisting gravity.