Ring Hanging Hip Leg Raise
Build core strength with Ring Hanging Hip Leg Raises! Elevate your fitness using rings, targeting abs and hip flexors. A challenging progression.
The Ring Hanging Hip Leg Raise is a compound exercise that mainly works the core, with help from the lower back. You'll need: gymnastic rings.
Required Equipment
Ring Hanging Hip Leg Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Lower Back (quadratus lumborum)
Ring Hanging Hip Leg Raise Variations and Alternatives
How to do the Ring Hanging Hip Leg Raise
Hang from the gymnastic rings with your arms fully extended, shoulders down and away from your ears, and your body in a straight line. Grip the rings firmly to ensure stability.
Engage your core and keep your legs together as you begin to raise them with a slight bend at the knee to avoid hyperextension.
Continue lifting your legs by flexing at the hips until they reach a 90-degree angle with your torso or as high as you can without losing form.
Pause briefly at the top of the movement, squeezing your abdominals and hip flexors.
Slowly lower your legs back down to the starting position, maintaining control and tension in your core muscles throughout the descent.
Repeat the exercise for the desired number of repetitions and sets.
Tips:
Keep your movements controlled. Avoid using momentum as it reduces the effectiveness of the exercise on the targeted muscles and could lead to injury.
If you are unable to perform the exercise with straight legs due to flexibility or strength limitations, you may start with your knees bent and progress as your strength increases.
Maintain tension in your shoulder girdle to support your body and prevent swinging.
Breathe out as you raise your legs and breathe in as you lower them to encourage proper breathing patterns and core activation.
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Ring Hanging Hip Leg Raise FAQs
What muscles does the Ring Hanging Hip Leg Raise work?
The Ring Hanging Hip Leg Raise mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Ring Hanging Hip Leg Raise?
Gymnastic rings.
Is the Ring Hanging Hip Leg 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 Ring Hanging Hip Leg Raise variations and alternatives?
Similar exercises include the Hip Lift Leg Raise, Lying Hip Leg Raise, Alternating Ring Reverse Curl and Ring Chin-Up.
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