Hanging Leg Hip Raise

Muscles worked

Setup

1. Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Hang with your arms fully extended and your feet off the floor, engaging your lats to stabilize the shoulders.
3. Squeeze your legs together and engage your core to find a steady, non-swinging starting position.

How to do it

1. Exhale and initiate the movement by pulling your pelvis toward your ribs, lifting your legs while keeping them as straight as possible.
2. Continue the movement until your hips are tucked forward and your lower back rounds slightly toward the bar.
3. Inhale as you slowly lower your legs back to the starting position using a controlled 3-second tempo.
4. Stop the descent just before your legs pass behind your torso to prevent momentum and swinging.

Form checklist

• Avoid using momentum or swinging the legs to gain height.
• Ensure the pelvis actually rotates upward; do not just lift the thighs.
• Keep your shoulders 'packed' and away from your ears throughout the set.
• Maintain a tight grip and keep your legs squeezed together.

Pro tips

• Focus on the 'crunch' at the top; imagine trying to touch your hip bones to your bottom ribs to maximize abdominal shortening.
• To minimize hip flexor dominance, initiate the lift by thinking about curling your tailbone forward rather than just lifting your feet.

Make it harder

• Perform 'Toes to Bar' by continuing the pelvic rotation until your feet touch the bar.
• Add a 2-second pause at the peak of the contraction followed by a slow 4-second eccentric phase.

Frequently asked

What muscles does the hanging leg hip raise work?

The hanging leg hip raise primarily targets the abs and obliques, and also works the lats, rhomboids, and trapezius as secondary muscles.

What equipment do you need for the hanging leg hip raise?

The hanging leg hip raise uses pull up bar.

Is the hanging leg hip raise good for beginners?

The hanging leg hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals