Ring Hanging Straight-Leg Hip Raise
Master core control! Hang tough and raise those legs with straight-leg hip raises on rings. Strength & stability await!
The Ring Hanging Straight-Leg Hip Raise is a compound exercise that mainly works the core, with help from the hip adductors (inner thighs). You'll need: gymnastic rings.
Required Equipment
Ring Hanging Straight-Leg Hip Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Deep Core (transverse abdominis); Hip Adductors
Ring Hanging Straight-Leg Hip Raise Variations and Alternatives
How to do the Ring Hanging Straight-Leg Hip Raise
Step 1: Set the gymnastic rings at a height where you can hang freely without touching the ground.
Step 2: Grip the rings firmly and jump up so that you are hanging with your arms straight above you.
Step 3: Ensure that your body is in a straight line from your hands to your heels, with your feet together.
Step 4: Engage your core and keep your legs straight as you begin to lift your legs in front of you.
Step 5: Raise your legs until they are parallel to the ground, forming a 90-degree angle at your hips.
Step 6: Hold the position briefly, ensuring that the lift comes from your hips and not from swinging.
Step 7: Slowly lower your legs back down to the starting position in a controlled manner.
Step 8: Repeat the movement for the desired number of repetitions and sets, making sure to maintain good form throughout each rep.
Tips: Avoid using momentum to swing your legs up; the movement should be controlled and come from your core and hip flexors. Keep your shoulders engaged and do not let them scrunch up towards your ears; maintain space between your shoulders and ears. If you find it challenging to perform with straight legs, you can modify the exercise by bending your knees, doing a knee raise instead. Pay attention to form throughout the exercise to prevent putting unnecessary strain on the lower back.
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Ring Hanging Straight-Leg Hip Raise FAQs
What muscles does the Ring Hanging Straight-Leg Hip Raise work?
The Ring Hanging Straight-Leg Hip Raise mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Ring Hanging Straight-Leg Hip Raise?
Gymnastic rings.
Is the Ring 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 Ring Hanging Straight-Leg Hip Raise variations and alternatives?
Similar exercises include the Hanging Arm Straight-Leg Slinger, Hanging Knee Raise, Hanging Pike and Hanging Straight-Leg Hip Raise.
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