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Hanging Straight Twisting Leg Hip Raise animation

How to do the Hanging Straight Twisting Leg Hip Raise

CoreAbsBodyweightIntermediate

The hanging straight twisting leg hip raise is one of the most demanding bodyweight core movements, simultaneously targeting the rectus abdominis and obliques through a full range of motion. Master this exercise and you build the kind of rotational core strength that transfers directly to athletic power and visible definition.

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Muscles worked

Primary
AbdominalsObliques
Secondary
Hip flexorsLower back

Step-by-step

  1. Hang from a pull-up bar with a shoulder-width overhand grip, arms fully extended and body completely still before initiating the movement.
  2. Brace your core, tuck your pelvis, and raise both straight legs together by driving through your abs rather than swinging from the hips.
  3. At the top of the raise, rotate your hips and legs to one side so your feet travel across your body toward the opposite shoulder.
  4. Lower your legs under full control back to the dead hang position, then repeat the twist to the alternating side on the next rep.

Common mistakes

  • Swinging the body to generate momentum — eliminate this by pausing for a full second in the dead hang between every rep to reset and remove all swing.
  • Bending the knees to make the lift easier — keep legs locked straight throughout so the longer lever forces your abs and hip flexors to do the real work.
  • Rotating only at the ankles or feet instead of at the hip — consciously initiate the twist from your pelvis so the obliques are actually loaded and engaged.

Pro tip — As you reach the top of the raise, think about pushing your heels toward the opposite shoulder rather than just twisting your feet, which forces your obliques to fully contract and prevents the rotation from becoming a shallow, ineffective ankle flick.

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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