Hanging Straight Twisting Leg Hip Raise
Engage your core and obliques with the Hanging Straight Twisting Leg Hip Raise. This advanced bodyweight exercise builds strength and stability.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Hanging Straight Twisting Leg Hip Raise
Arm Slingers Hanging Straight Legs
Waist · Iliopsoas · Body weight
Incline Leg Hip Raise (leg straight)
Waist · Iliopsoas · Body weight
Hanging Straight Leg Hip Raise
Waist · Rectus Abdominis · Body weight
Hanging Leg Hip Raise
Waist · Iliopsoas · Body weight
Description
This exercise involves hanging from a bar, raising the legs straight in front of you then twisting them from side to side. It strengthens the abdominal muscles, obliques and hip flexors.
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How to do Hanging Straight Twisting Leg Hip Raise
- 01Setup
Hang from a pull-up bar with an overhand grip, hands shoulder-width apart, arms fully extended, and feet off the ground.
- 02Setup
Keep your body straight and stable, engaging your lats slightly to prevent unwanted swinging.
- 03
Keeping your legs straight and together, raise them forward and upward until they are parallel to the floor or slightly higher, exhaling as you lift.
- 04
At the top of the movement, rotate your hips and legs to one side, feeling the contraction in your obliques.
- 05
Immediately rotate your hips and legs to the opposite side, maintaining control and a strong core.
- 06
Slowly lower your legs back to the starting hanging position with control, inhaling as you descend.
Tips
- Focus on controlled movement rather than momentum; initiate the leg raise by tilting your pelvis posteriorly to better engage the lower abs.
- Keep your shoulders packed down and back throughout the exercise to maintain stability and protect them from strain.
- Control the descent of your legs; do not let gravity drop them, but resist it to increase time under tension for greater core activation.
- Maintain tension in your core even in the hanging position to prevent your lower back from arching excessively.
Common mistakes
- Using momentum instead of core strength: Avoid swinging your body to lift your legs; instead, initiate the movement slowly and deliberately using your abdominal muscles.
- Not fully extending legs: Ensure your legs remain straight throughout the raise and twist to maximize the leverage challenge and oblique engagement.
- Neglecting the twist: Don't just raise your legs; actively rotate your hips side-to-side at the top to target the obliques effectively, focusing on the squeeze.
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Get Ellim — FreeQuestions
What muscles does Hanging Straight Twisting Leg Hip Raise work?
Hanging Straight Twisting Leg Hip Raise primarily targets Obliques, Rectus Abdominis. Secondary muscles include Iliopsoas, Pectineous, Quadriceps.
Is Hanging Straight Twisting Leg Hip Raise good for beginners?
Hanging Straight Twisting Leg Hip Raise is rated advanced. 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 Straight Twisting Leg Hip Raise?
You need Body weight to perform Hanging Straight Twisting 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 Straight Twisting Leg Hip Raise?
Focus on controlled movement rather than momentum; initiate the leg raise by tilting your pelvis posteriorly to better engage the lower abs. Keep your shoulders packed down and back throughout the exercise to maintain stability and protect them from strain. Control the descent of your legs; do not let gravity drop them, but resist it to increase time under tension for greater core activation. Maintain tension in your core even in the hanging position to prevent your lower back from arching excessively.
What are common mistakes when doing Hanging Straight Twisting Leg Hip Raise?
Using momentum instead of core strength: Avoid swinging your body to lift your legs; instead, initiate the movement slowly and deliberately using your abdominal muscles. Not fully extending legs: Ensure your legs remain straight throughout the raise and twist to maximize the leverage challenge and oblique engagement. Neglecting the twist: Don't just raise your legs; actively rotate your hips side-to-side at the top to target the obliques effectively, focusing on the squeeze.
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Free · iPhone only · Available on the App Store