How to do the Weighted Hanging Leg-hip Raise
Weighted Hanging Leg-hip Raise is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Hip Flexors and Lower Back.
Weighted Hanging Leg-hip Raise demonstration · © GymiaFit
Weighted Hanging Leg-hip Raise at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors, Lower Back
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted 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 in front of you, keeping them straight.
- 3Continue lifting until your legs are parallel to the ground or slightly higher.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Hanging Leg-hip Raise — questions
What muscles does the Weighted Hanging Leg-hip Raise work?
The Weighted 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 Weighted Hanging Leg-hip Raise?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted 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 Weighted Hanging Leg-hip Raise?
Otis Up, Weighted Crunch, Weighted Decline Sit-up 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 Weighted 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.