Hanging Straight Leg Hip Raise

Hang from a bar. Lift your straight legs all the way up to touch the bar if possible. Avoid swinging your body to generate momentum.

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

reps

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.
- Stand beneath the bar and reach up to grab it with an overhand grip, hands shoulder-width apart.
Step 2Hang from the Bar
- Jump or step up to grab the bar, allowing your body to hang freely.
- Keep your arms fully extended, and engage your shoulders by slightly pulling them down away from your ears.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body and prevent swinging.
- Keep your legs straight and together, with your feet slightly off the ground.
Step 4Lift Your Legs
- Slowly raise your legs by flexing at the hips, keeping them straight as you lift them towards the bar.
- Aim to bring your legs up until they are parallel to the ground or higher, depending on your flexibility and strength.
Step 5Lower Your Legs
- Control the descent of your legs back to the starting position, ensuring you maintain tension in your core.
- Avoid swinging or using momentum; the movement should be smooth and controlled.
Step 6Repeat
- Continue to perform the leg raises for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep to maximize effectiveness and reduce the risk of injury.
Step 7Finish the Exercise
- After completing your reps, carefully lower your legs and release the bar.
- Step down safely and ensure you are stable before moving away from the bar.