Hanging Straight Twisting Leg Hip Raise
Hanging Straight Twisting Leg Hip Raise Exercise Description
The Hanging Straight Twisting Leg Hip Raise is a strict hanging leg-raise variation that adds controlled rotation. It primarily trains the rectus abdominis and hip flexors through hip flexion, while the external and internal obliques guide and resist the twist. Because you’re supporting your body from a bar, the forearm flexors, lats, and scapular stabilizers work isometrically to maintain an active hang. Keeping the legs straight lengthens the lever arm, increasing torque at the hips and the demand on trunk control. Emphasis is on posterior pelvic tilt and steady shoulders to minimize lumbar extension and swinging, letting the core—not momentum—drive the movement. The goal is a smooth raise, a precise pelvic rotation under stable shoulders, and a controlled return.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Psoas Major, Rectus Abdominis
- Assisting Muscles: External Obliques, Iliacus, Internal Obliques, Rectus Femoris
- Stabilizing Muscles: Flexor Digitorum Superficialis, Latissimus Dorsi, Rhomboid Major, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Trunk Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Stomach
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Hanging Straight Twisting Leg Hip Raise Exercise
‘- Grip a pull-up bar slightly wider than shoulders; wrap thumbs for security.
– Hang with elbows straight; depress and lightly retract scapulae for an active hang.
– Set ribs down and brace; create a slight posterior pelvic tilt (“hollow”).
– Keep legs long and together, feet slightly in front to quiet swing.
– Initiate by tilting the pelvis toward the ribs, then flex hips to raise straight legs until thighs are about parallel to the floor.
– At the top, rotate the pelvis and legs together to the right; keep shoulders square and elbows straight.
– Return to center, then rotate to the left with the same control.
– Lower the legs slowly to vertical, maintaining trunk tension and avoiding a back arch or shrug.
– Prevent the legs from drifting behind the body; pause to eliminate swing before the next repetition.
– If needed, use a slight knee bend to maintain pelvic control and neutral spine.
Hanging Straight Twisting Leg Hip Raise Tips
‘- Grip the bar slightly wider than shoulder-width and wrap your thumbs around for security.
– Keep elbows straight and depress and lightly retract your scapulae to maintain an active hang.
– Set your ribs down, brace, and create a slight posterior pelvic tilt (“hollow”) before raising your legs.
– Keep your legs long and together with feet slightly in front of you to help quiet any swing.
– Initiate each rep by tilting the pelvis toward the ribs, then flex the hips to raise the legs.
– Lift until your thighs reach about parallel to the floor before you begin the twist.
– At the top, rotate your pelvis and legs together to one side while keeping shoulders square and elbows straight.
– Return to center, then rotate to the opposite side with the same control.
– Lower your legs slowly back to vertical, maintaining trunk tension and avoiding a back arch or shrug.
– Prevent your legs from drifting behind your body and pause briefly to eliminate swing before the next rep.
– If needed, use a slight knee bend to help maintain pelvic control and a neutral spine.
Hanging Straight Twisting Leg Hip Raise Beginner Introduction
The Hanging Straight Twisting Leg Hip Raise is a hanging core exercise that blends a straight-leg lift with a slow, controlled turn through the hips. While suspended from a bar, the abs and hip flexors lift the legs, and the side abs guide the gentle twist from one side to the other. Because the body hangs from the hands, the forearms, shoulders, back, and muscles around the shoulder blades work steadily to support bodyweight without excessive movement.
This variation uses long, extended legs, which increases leverage and places greater demand on trunk stability. The movement centers on tucking the hips, keeping the lower back from collapsing into an arch, and holding the shoulders steady so the upper body stays calm while the lower body moves. The result is a smooth rise, a clean turn of the hips under a quiet upper body, and an unhurried return, with the midsection—not swinging—providing the driving force for each repetition.