Hanging Straight Leg Hip Raise
Hanging Straight Leg Hip Raise Exercise Description
The Hanging Straight Leg Hip Raise is a bodyweight anterior-core and hip-flexor exercise performed from a pull-up bar. It emphasizes hip flexion with knees extended while the trunk and shoulder girdle stabilize, targeting the rectus abdominis and hip flexors (iliopsoas, rectus femoris), with the obliques assisting in control. Begin from an active hang with scapular depression to keep the shoulders packed, then lift the legs in a smooth arc and finish by gently posteriorly tilting the pelvis (a subtle “tuck”) to bring the pelvis toward the ribcage. That pelvic motion helps prevent lumbar overextension and increases abdominal involvement rather than relying on momentum. Proper execution keeps the ribcage down, the neck neutral, and movement controlled on both the ascent and descent for clean lumbopelvic mechanics.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Abdominis, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Latissimus Dorsi, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Female
How To Do The Hanging Straight Leg Hip Raise Exercise
‘- Grip a pull-up bar slightly wider than shoulder-width with a pronated grip.
– Move into an active hang: depress and lightly retract the scapulae, ribs down, neck neutral.
– Brace your abdominal wall; keep a slight hollow-body position.
– Keep knees fully extended, legs together, ankles aligned.
– Initiate by flexing at the hips to raise straight legs; avoid swinging.
– As thighs approach parallel to the floor, gently posteriorly tilt the pelvis (tuck) to bring pelvis toward ribs.
– Stop at parallel or slightly above if you can maintain ribcage control and straight knees.
– Pause briefly at the top without losing scapular depression.
– Lower with control by extending the hips; keep torso quiet and shoulders away from ears.
– Let the body come to a complete stop between reps if any swing develops.
– Breathe: brace before lifting, exhale through the raise, inhale during the controlled descent.
Hanging Straight Leg Hip Raise Tips
‘- Use a slightly wider than shoulder-width pronated grip on the bar.
– Set an active hang by depressing and lightly retracting your shoulder blades to keep the shoulders packed.
– Keep your ribs down and neck neutral while hanging.
– Brace your abdominal wall and maintain a slight hollow-body position.
– Keep your knees fully extended, legs together, and ankles aligned throughout each rep.
– Initiate the movement by flexing at the hips and avoid swinging.
– As your thighs approach parallel to the floor, gently tuck your pelvis toward your ribs.
– Only raise your legs to parallel or slightly above if you can maintain ribcage control and straight knees.
– Pause briefly at the top without losing scapular depression.
– Lower your legs with control by extending at the hips while keeping your torso quiet and shoulders away from your ears.
– Let your body come to a complete stop between reps if any swing develops.
– Brace before lifting, exhale during the raise, and inhale on the controlled descent.
Hanging Straight Leg Hip Raise Beginner Introduction
The Hanging Straight Leg Hip Raise is a hanging core exercise that uses only bodyweight and a pull-up bar. In this movement, the person hangs by an overhand grip, legs long and together, and lifts them in a smooth arc using the hips. The middle of the body does most of the work, with strong involvement from the abs and hip flexors, while the side abs assist with control. The shoulders stay actively engaged so the upper body remains steady as the legs travel upward and back down again.
A key feature of this exercise is the small hip motion at the top of each repetition. As the legs reach roughly hip height, the pelvis gently rolls so the front of the hips draw slightly toward the ribs. This subtle tuck helps limit excessive arching in the lower back and encourages more work from the abdominal area instead of relying on swinging. The overall feel is one of tension through the midsection, a quiet, stable torso, and a deliberate tempo both upward and downward.