PlanWorkouts

Exercise 1764 · REF VEcJRo2

Hanging Leg Hip Raise exercise animation

Hanging Leg Hip Raise

Category
Waist
Equipment
Body Weight
Target
Abs

Hanging from a bar and raising the hips rather than just the legs demands more from the lower abs than a knee raise, since the hips actually have to flex and posteriorly tilt the pelvis rather than just lift the legs. Momentum is the enemy here — swinging the body up defeats the point, which is controlled hip flexion under a dead hang.

How to Do the Hanging Leg Hip Raise

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
  3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  4. Repeat for the desired number of repetitions.

Muscles Worked

The Hanging Leg Hip Raise primarily targets the Abs, with Hip Flexors as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Hanging Leg Hip Raise work?
The Hanging Leg Hip Raise primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Hanging Leg Hip Raise?
The Hanging Leg Hip Raise is done with no equipment — just body weight.
What's a good alternative to the Hanging Leg Hip Raise?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.