Hanging Leg Hip Raise

Hang from bar. Lift straight legs up, then curl hips up at the top. Control the legs on the way down.

Quick facts

Primary and secondary muscle groups targeted by this movement.

abs

hip flexors

What you need and how to position yourself before starting.

pull up bar

Bilateral

Hanging

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a pull-up bar or a set of gymnastic rings that can support your weight.
- Grip the bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
Step 2Hang
- Allow your body to hang freely from the bar with your arms fully extended.
- Keep your legs straight and your feet together, engaging your core to stabilize your body.
Step 3Engage Your Core
- Before starting the movement, tighten your abdominal muscles to prepare for the lift.
- Ensure that your shoulders are down and away from your ears to maintain proper posture.
Step 4Lift Your Legs
- Bend your knees and lift your legs towards your chest, keeping your feet together.
- Focus on using your core muscles to lift your legs rather than swinging your body.
Step 5Raise Your Hips
- As your legs approach your chest, continue to lift your hips towards the bar.
- Aim to bring your knees as high as possible while maintaining control of the movement.
Step 6Lower Your Legs
- Slowly lower your legs back to the starting position with control, avoiding any swinging.
- Keep your core engaged throughout the descent to maintain stability.
Step 7Repeat
- Perform the desired number of repetitions, ensuring that your form remains consistent with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully lower your feet to the ground.
- Release your grip on the bar and step away safely.