Description
A core exercise that targets the lower abdominals, using additional weights to increase intensity.
How to Do Weighted Hanging leg hip raise
- 1Setup
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.
- 2Setup
Secure a dumbbell between your feet or hold it firmly with your ankles, ensuring it is stable before initiating the movement.
- 3
Engage your core and initiate the movement by posteriorly tilting your pelvis, lifting your legs and hips simultaneously towards your chest.
- 4
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.
- 5
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.
Variations
Lying leg hip raise
Strengthen your lower abs and hip flexors with the lying leg hip raise. Lift your legs and hips towards the ceiling for a powerful core workout.
Leg Raise Hip Lift with Head up
Strengthen your core with the Leg Raise Hip Lift. This bodyweight exercise targets your lower abdominals and hip flexors, building strength and control
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.
Hanging Straight Leg Hip Raise
Hanging from a bar, lift your straight legs to engage your rectus abdominis and hip flexors. Build a strong, defined core with this challenging exercise.
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