How to do the Hanging Leg Hip Raise
Hanging Leg Hip Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Hanging Leg Hip Raise demonstration · © GymiaFit
Hanging Leg Hip Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Hanging Leg Hip Raise step by step
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- 3Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 4Repeat for the desired number of repetitions.
Hanging Leg Hip Raise — questions
What muscles does the Hanging Leg Hip Raise work?
The Hanging Leg Hip Raise primarily targets the Abs. It also recruits the Hip Flexors, Lower Back as secondary movers.
What equipment do I need for the Hanging Leg Hip Raise?
None — the Hanging Leg Hip Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Hanging Leg Hip Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Hanging Leg Hip Raise?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Hanging Leg Hip Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.