Exercise guide
Hanging Straight Twisting Leg Hip Raise
- Advanced
- Compound
- Rep-based
- Waist
This advanced core exercise targets the entire rectus abdominis and obliques by combining a straight-leg raise with a pelvic rotation, building exceptional rotational strength and lower-body control.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Grip the pull-up bar with a shoulder-width, overhand grip.
- Hang freely with your legs straight, feet together, and toes pointed.
- Engage your lats and pull your shoulder blades down to create a stable, non-swinging base.
How to do it
- Exhale as you lift your straight legs upward while simultaneously rotating your hips to one side.
- Continue the movement until your feet are at least hip-height and your pelvis has visibly tilted and twisted.
- Inhale as you lower your legs back to the center starting position using a controlled 3-second eccentric tempo.
- Repeat the movement, alternating the direction of the twist with each repetition.
Form checklist
- Keep your knees locked and legs completely straight throughout the entire set.
- Avoid using momentum or swinging your body to initiate the lift.
- Ensure the movement comes from the hips and core, not just the hip flexors.
- Maintain an active hang by keeping your ears away from your shoulders.
Pro tips
- Focus on 'curling' your pelvis toward your lower ribs at the top of the movement to maximize abdominal shortening.
- Imagine trying to show the side of your hip to the wall in front of you to ensure deep oblique engagement.
- Squeeze your glutes and quads at the bottom of the rep to reset your tension and prevent swinging.
Make it harder
- Increase the range of motion by bringing your feet all the way to the bar while maintaining the twist.
- Add a 2-second isometric hold at the peak of the contraction to increase time under tension.
Frequently asked
- What muscles does the hanging straight twisting leg hip raise work?
- The hanging straight twisting leg hip raise primarily targets the abs and obliques, and also works the erector spinae and lats as secondary muscles.
- What equipment do you need for the hanging straight twisting leg hip raise?
- The hanging straight twisting leg hip raise requires no equipment — just your body weight.
- Is the hanging straight twisting leg hip raise good for beginners?
- The hanging straight twisting leg hip raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.