How to do the Hanging Leg Hip Raise
CoreAbsBodyweightIntermediate
The hanging leg hip raise is one of the most demanding and rewarding core movements you can perform, requiring true abdominal strength rather than hip flexor dominance. Master this exercise and you build the kind of deep, functional midsection that transfers to every pull and press you will ever do.
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Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Hang from a bar with a shoulder-width overhand grip, arms fully extended and body still before you begin.
- Exhale sharply and curl your pelvis upward, driving your knees toward your chest and then lifting your hips off vertical.
- Pause briefly at the top when your hips are fully flexed and your lower back rounds slightly into the movement.
- Lower your legs under control with a slow negative, resisting gravity the entire way down before the next rep.
Common mistakes
- Swinging the torso to generate momentum instead of strength — eliminate this by pausing for one full second at the bottom of each rep before initiating the next.
- Using only hip flexors by bringing the knees up without tilting the pelvis — fix this by consciously thinking about rolling your tailbone toward your ribcage at the top.
- Dropping the legs too quickly on the descent — slow the negative to at least two to three seconds to maximize time under tension and build real control.
Pro tip — Focus on posterior pelvic tilt before your legs even begin to rise — pre-tilting the pelvis disengages the hip flexors early and forces the abs to own the movement from the very first degree of motion.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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