Hanging Straight Leg Hip Raise

Muscles worked

Setup

1. Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2. Hang with your arms fully extended and your feet off the floor.
3. Engage your lats and depress your shoulders to stabilize your torso and prevent swinging.
4. Squeeze your legs together and engage your quads to lock your knees straight.

How to do it

1. Exhale and lift your legs in a controlled arc toward the bar while keeping them perfectly straight.
2. At the top of the movement, tilt your pelvis upward toward your ribs to maximize abdominal contraction.
3. Inhale and slowly lower your legs back to the starting position using a 3-second eccentric tempo.
4. Stop the descent just before your legs are vertical to maintain constant tension on the abs.

Form checklist

• Keep your knees locked straight throughout the entire set.
• Avoid using momentum or swinging your torso to lift the legs.
• Ensure your pelvis actually rotates upward; don't just move at the hip joint.
• Maintain a 'hollow body' position at the bottom to prevent lower back arching.

Pro tips

• Think about 'curling' your spine rather than just lifting your legs to shift the load from the hip flexors to the abdominals.
• Squeeze your glutes at the bottom of the rep to reset your pelvic position and prevent swinging.

Make it harder

• Add a 2-second pause at the top of each rep when your feet are closest to the bar.
• Perform the movement with a small medicine ball held between your ankles.

Frequently asked

What muscles does the hanging straight leg hip raise work?

The hanging straight leg hip raise primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the hanging straight leg hip raise?

The hanging straight leg hip raise requires no equipment — just your body weight.

Is the hanging straight leg hip raise good for beginners?

The hanging straight leg hip raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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