Hanging Leg Hip Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Hanging Leg Hip Raise is a bodyweight core exercise performed while hanging from a bar that primarily targets the abdominal muscles through controlled hip flexion and posterior pelvic tilt, while the hip flexors act as secondary contributors to initiate and assist the leg lift. The movement challenges core strength, stability, and control by requiring the abs to actively lift and stabilize the lower body against gravity, making it an effective exercise for developing lower abdominal engagement, improving midline control, and enhancing overall core coordination without the need for external equipment.
How to Perform
Grip the pull-up bar firmly and suspend your body with straight arms, shoulders active, and legs fully off the floor.
Set your body by bracing the core, minimizing any swinging, and slightly tucking the pelvis to prepare the abs.
Lift your legs upward by driving the hips forward while keeping the knees extended and the movement slow and controlled.
Continue raising until your legs reach hip height or slightly above, ensuring the abs—not momentum—are doing the work.
Hold the top position briefly while consciously tightening the abdominal muscles and maintaining body tension.
Lower your legs back down under control, resisting gravity and keeping the core engaged throughout the descent.
Return to the fully hanging position with stability before initiating the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain constant core tension to keep the abs as the primary driver rather than the hip flexors.
Actively depress and stabilize the shoulders to prevent unnecessary swinging and grip fatigue.
Control the speed of both the lift and the descent to maximize abdominal engagement.
Keep the legs fully extended to increase lever length and challenge the abs more effectively.
Avoid using momentum by initiating each repetition from a dead hang.
Focus on posterior pelvic tilt at the top to enhance lower abdominal activation.
Exhale during the lifting phase to improve core bracing and control.
Stop the set when form deteriorates or swinging becomes difficult to control.
How Not to Perform
Do not swing your body or use momentum to lift the legs, as this shifts the load away from the abs.
Do not bend the knees or shorten the range of motion to make the exercise easier and less effective.
Do not relax the core at the bottom of the movement or lose abdominal tension between repetitions.
Do not arch the lower back excessively, which reduces abdominal activation and increases spinal stress.
Do not shrug the shoulders or hang passively on the joints instead of maintaining active shoulder stability.
Do not rush the lowering phase, as dropping the legs wastes energy and increases injury risk.
Do not lift the legs higher by pulling with the arms or engaging the lats excessively.
Do not continue the set once control is lost or excessive swinging begins.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
