Weighted Hanging Leg Hip Raise

Muscles worked

Setup

1. Place a dumbbell on the floor directly beneath a pull-up bar.
2. Grip the bar with an overhand, shoulder-width grip and hang with your arms fully extended.
3. Secure the dumbbell firmly between your feet or ankles, keeping your legs straight and squeezed together.
4. Engage your lats by pulling your shoulder blades down and back to create a stable hanging platform.

How to do it

1. Exhale and initiate the movement by tilting your pelvis upward, lifting your legs while keeping them as straight as possible.
2. Continue the lift until your hips are pulled forward and up, aiming to bring your feet toward chest height to ensure full abdominal shortening.
3. Inhale as you slowly lower the weight back to the starting position using a controlled 3-second eccentric tempo.
4. Stop the descent just before your legs go behind your torso to prevent swinging and maintain constant tension.

Form checklist

• Focus on curling the pelvis toward the ribs rather than just swinging the legs up.
• Keep the knees locked or only slightly bent to maximize the lever arm.
• Avoid using momentum or 'kipping' to jumpstart the repetition.
• Maintain a tight squeeze on the dumbbell to engage the adductors and stabilize the load.
• Ensure the upper body remains still; do not allow the torso to rock back and forth.

Pro tips

• To maximize lower ab recruitment, imagine trying to show the bottom of your glutes to someone standing in front of you at the top of the rep.
• Maintain a 'hollow body' position at the bottom of the movement to keep the core braced and protect the lower back.

Make it harder

• Perform the movement with a 'toes-to-bar' range of motion, bringing the dumbbell all the way to the pull-up bar.
• Add a 2-second isometric hold at the peak of the contraction where the hips are highest.

Frequently asked

What muscles does the weighted hanging leg hip raise work?

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

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

The weighted hanging leg hip raise uses pull up bar.

Is the weighted hanging leg hip raise good for beginners?

The weighted hanging 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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