Hanging Straight-Leg Hip Raise
Strengthen your core with the Hanging Straight-Leg Hip Raise! A challenging exercise for advanced abdominal strength and stability.
The Hanging Straight-Leg Hip Raise is a compound exercise that mainly works the core, with help from the shoulders and forearms. You'll need: pull up bar.
Required Equipment
Hanging Straight-Leg Hip Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Front Shoulder (anterior deltoid); Inner Forearm (wrist flexors)
Hanging Straight-Leg Hip Raise Variations and Alternatives
How to do the Hanging Straight-Leg Hip Raise
Stand underneath a pull-up bar and grip it with both hands at shoulder-width apart using an overhand grip (palms facing away from you).
Jump up or step onto an elevated surface to grasp the bar, and hang with arms fully extended and legs straight down.
Brace your core and keep your body in a straight line with your head in neutral alignment with the spine.
Exhale and slowly raise your legs in front of you while keeping them straight. Aim to raise your legs until they are parallel to the ground, or as high as your flexibility allows without bending your knees.
Pause at the top of the movement with the legs lifted.
Inhale and slowly lower your legs back down to the starting position in a controlled manner, maintaining tension in your abdominal muscles throughout the entire motion.
Aim for a set number of repetitions and sets while ensuring that you maintain strict form throughout. Avoid swinging or using momentum to lift your legs, and focus on using your core strength to perform the movement.
After completing a set, safely dismount from the bar by lowering yourself down or stepping back onto the elevated surface.
Remember: - Perform a proper warm-up before engaging in this advanced abdominal exercise. - If you find it difficult to keep legs straight, you can modify the exercise by bending knees slightly. - Always listen to your body and do not overexert if you experience any pain or discomfort.
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Hanging Straight-Leg Hip Raise FAQs
What muscles does the Hanging Straight-Leg Hip Raise work?
The Hanging Straight-Leg Hip Raise mainly works the core, with help from the shoulders and forearms. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Hanging Straight-Leg Hip Raise?
Pull up bar.
Is the Hanging Straight-Leg Hip Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Hanging Straight-Leg Hip Raise variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Lever Hanging Front Raise, Hanging Hollow Hold and Hanging Knee-To-Elbow.
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