How to do the Weighted Hanging Leg Hip Raise
CoreAbsWeightedIntermediate
The weighted hanging leg hip raise is one of the most demanding core exercises you can load, requiring both serious hip flexor strength and true spinal flexion from the abs. Master it and you build a midsection that performs as powerfully as it looks.
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Primary
AbdominalsObliques
Secondary
Hip flexorsLower back
Step-by-step
- Hang from a pull-up bar with a dumbbell or ankle weights secured, and brace your core before any movement begins.
- Initiate the raise by posteriorly tilting your pelvis first, then drive your knees toward your chest in a controlled curl.
- Continue lifting until your hips fully flex and your lower back rounds slightly into spinal flexion, not just a hip hinge.
- Lower the weight under full control over three to four seconds, resisting the pull of gravity through the entire descent.
Common mistakes
- Swinging the body to generate momentum — eliminate this by pausing for one second at the bottom of every rep and restarting from a dead hang.
- Only raising the knees to ninety degrees — this trains hip flexors, not abs; fix it by consciously curling the pelvis upward so the lower back rounds at the top.
- Adding too much weight too soon, which causes form breakdown — reduce the load until you can complete every rep with deliberate posterior pelvic tilt before progressing.
Pro tip — Think about pulling your pubic bone toward your sternum rather than lifting your legs upward — this mental cue unlocks true rectus abdominis contraction and separates this movement from a glorified hip flexor exercise.
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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