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Exercise 0866 · REF QOA0FD0

Weighted Hanging Leg-Hip Raise exercise animation

Weighted Hanging Leg-Hip Raise

Category
Waist
Equipment
Weighted
Target
Abs

Adding weight to a hanging leg raise, usually with a dumbbell held between the feet or ankle weights, is a serious jump in difficulty once bodyweight hanging raises have become easy. It combines grip endurance, hip flexor strength, and core control all under load at once. Keep the movement controlled on the way down — the eccentric is where the added weight matters most.

How to Do the Weighted 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 in front of you, keeping them straight.
  3. Continue lifting until your legs are parallel to the ground or slightly higher.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted 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 weighted? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 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

FAQ

What muscles does the Weighted Hanging Leg-Hip Raise work?
The Weighted Hanging Leg-Hip Raise primarily targets the abs, with the hip flexors and lower back assisting.
What equipment do I need for the Weighted Hanging Leg-Hip Raise?
The Weighted Hanging Leg-Hip Raise is done with a weighted.
What's a good alternative to the Weighted Hanging Leg-Hip Raise?
If you don't have access to a weighted, the 3/4 Sit-Up targets the same abs using body weight instead.