Weighted Hanging leg hip raise
Intensify your core workout with the Weighted Hanging Leg Hip Raise. This advanced exercise targets the lower abdominals, obliques, and hip flexors,
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Weighted Hanging leg hip raise
Lying leg hip raise
Waist · Body weight
Leg Raise Hip Lift with Head up
Waist · Iliopsoas · Body weight
Hanging Straight Twisting Leg Hip Raise
Waist · Obliques · Body weight
Hanging Straight Leg Hip Raise
Waist · Rectus Abdominis · Body weight
Description
A core exercise that targets the lower abdominals, using additional weights to increase intensity.
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How to do Weighted Hanging leg hip raise
- 01Setup
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, allowing your body to hang in a fully extended position.
- 02Setup
Secure a dumbbell between your feet or hold it firmly with your ankles, ensuring it is stable before initiating the movement.
- 03
Engage your core and initiate the movement by posteriorly tilting your pelvis, lifting your legs and hips simultaneously towards your chest.
- 04
Continue to raise your hips and legs, aiming to bring your knees towards your chest and your hips above parallel with the floor, maintaining a slight bend in your knees throughout.
- 05
Slowly and with control, lower your legs and hips back to the starting hanging position, fully extending your body while resisting gravity.
Tips
- Focus on pelvic tilt: Initiate the movement by tucking your pelvis upwards, not just swinging your legs, to maximize lower abdominal engagement.
- Control the descent: Actively resist gravity on the way down, controlling the negative portion of the movement to increase time under tension and muscle growth.
- Breathing technique: Exhale forcefully as you lift your legs and hips, and inhale slowly as you lower them to maintain core stability and power.
- Maintain grip: If your grip fatigues before your core, use wrist straps to ensure you can fully challenge your abdominal muscles without being limited by forearm strength.
Common mistakes
- Swinging with momentum: Avoid using momentum from your body to swing your legs up; focus on a slow, controlled lift driven by your core.
- Arching the lower back: Prevent lower back arching by actively engaging your core and maintaining a posterior pelvic tilt throughout the entire range of motion.
- Not lifting hips high enough: Ensure full abdominal engagement by actively lifting your hips above parallel with the floor, rather than just raising your knees.
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Is Weighted Hanging leg hip raise good for beginners?
Weighted Hanging 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 Weighted Hanging leg hip raise?
You need Dumbbell to perform Weighted 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 Weighted Hanging leg hip raise?
Focus on pelvic tilt: Initiate the movement by tucking your pelvis upwards, not just swinging your legs, to maximize lower abdominal engagement. Control the descent: Actively resist gravity on the way down, controlling the negative portion of the movement to increase time under tension and muscle growth. Breathing technique: Exhale forcefully as you lift your legs and hips, and inhale slowly as you lower them to maintain core stability and power. Maintain grip: If your grip fatigues before your core, use wrist straps to ensure you can fully challenge your abdominal muscles without being limited by forearm strength.
What are common mistakes when doing Weighted Hanging leg hip raise?
Swinging with momentum: Avoid using momentum from your body to swing your legs up; focus on a slow, controlled lift driven by your core. Arching the lower back: Prevent lower back arching by actively engaging your core and maintaining a posterior pelvic tilt throughout the entire range of motion. Not lifting hips high enough: Ensure full abdominal engagement by actively lifting your hips above parallel with the floor, rather than just raising your knees.
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Free · iPhone only · Available on the App Store