Ring Hanging Straight Leg Hip Raise

Muscles worked

Setup

1. Adjust the rings to a height that allows you to hang with your feet clear of the floor.
2. Grip the rings firmly with a neutral grip (palms facing each other) and engage your lats.
3. Start in a dead hang with your legs fully extended, feet together, and toes pointed.
4. Depress your shoulder blades to create a stable base and prevent swinging.

How to do it

1. Exhale and lift your legs while keeping them perfectly straight until they are parallel to the floor.
2. Continue the movement by curling your pelvis upward, driving your hips toward the ceiling and your feet toward the rings.
3. Pause at the peak of the contraction for one second, focusing on the squeeze in your lower abs.
4. Inhale and slowly lower your hips and then your legs back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your knees locked and legs squeezed together throughout the entire set.
• Avoid using momentum or 'kipping' to initiate the lift.
• Maintain active shoulders by pulling them down away from your ears.
• Ensure your hips actually rise vertically; the movement must be more than just a leg lift.

Pro tips

• Imagine pulling your belly button toward your chin to maximize the posterior pelvic tilt and lower ab engagement.
• Squeeze the rings as hard as possible to increase full-body tension and stability through irradiation.

Make it harder

• Add a 2-second pause at the L-sit position (legs parallel) during both the ascent and descent.
• Perform the movement with a slight twist at the top of the hip raise to further emphasize the obliques.

Frequently asked

What muscles does the ring hanging straight leg hip raise work?

The ring hanging straight leg hip raise primarily targets the abs and obliques, and also works the glutes, hip flexors, and quadriceps as secondary muscles.

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

The ring hanging straight leg hip raise uses rings.

Is the ring hanging straight leg hip raise good for beginners?

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

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