Hanging Leg Hip Raise

Hanging Leg Hip Raise Exercise Description

The hanging leg hip raise is a bodyweight core exercise performed from a pull-up bar that combines hip flexion with a deliberate posterior pelvic tilt. The hip flexors (iliopsoas and rectus femoris) initiate the leg lift, while the rectus abdominis contributes by tucking the pelvis to bring the hips closer to the ribcage. The obliques assist with trunk stabilization, and the lats/forearms provide support through the grip and active hang. Emphasizing an active shoulder position (scapular depression) and a controlled “curl” at the top helps shift the movement from a pure leg raise toward an anterior trunk-driven hip raise. Proper execution prioritizes a smooth, swing-free tempo, a neutral neck, and a range you can control without lumbar extension. Bent knees shorten the lever and simplify control; straight legs increase difficulty and require greater trunk stiffness.

Muscle Groups: Abs, Core, Hips, Waist
Target Muscles: Iliacus, Rectus Abdominis
Assisting Muscles: Psoas Major, Rectus Femoris
Stabilizing Muscles: External Obliques, Flexor Digitorum Superficialis, Latissimus Dorsi, Transversus Abdominis, Trapezius - Lower 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: Other
Muscle Position: Anterior
Gender: Female

How To Do The Hanging Leg Hip Raise Exercise

‘- Grip a pull-up bar with an overhand, shoulder-width grip; wrap thumbs around the bar.
– Move into an active hang: depress and lightly retract the scapulae; keep ribs down.
– Brace the abdominal wall; keep the neck neutral and legs together.
– Without swinging, flex the hips to raise the thighs; keep knees softly bent (or straight if well-controlled).
– As thighs approach parallel, posteriorly tilt the pelvis—“tuck the tailbone”—to lift the hips toward the ribcage.
– Briefly pause while maintaining shoulder depression and a long, quiet ribcage.
– Lower with control: uncurl the pelvis to neutral first, then extend the hips to return to the hang.
– Stop just before the legs pull you into an arch; reset any sway before the next repetition.
– Keep shoulders packed (no shrugging), avoid kipping, and breathe out on the lift, in on the lower.

Hanging Leg Hip Raise Tips

‘- Grip the bar shoulder-width with an overhand grip and wrap your thumbs around for a secure hold.
– Move into an active hang by depressing and lightly retracting your shoulder blades while keeping the ribs down.
– Keep your neck neutral and your legs together before you start lifting.
– Initiate the movement by flexing the hips without swinging, keeping the knees softly bent or straight only if you can control it.
– As your thighs reach parallel, focus on tucking your tailbone to bring the hips closer to the ribcage.
– Maintain shoulder depression and a “long, quiet” ribcage during the pause at the top.
– Lower with control by uncurling the pelvis back to neutral before extending the hips.
– Stop the descent just before your legs pull you into an arch, and reset any sway between reps.
– Keep the shoulders packed (no shrugging) and avoid kipping throughout the set.
– Coordinate breathing by exhaling on the lift and inhaling on the lower.

Hanging Leg Hip Raise Beginner Introduction

The hanging leg hip raise is a bodyweight core exercise using a pull-up bar. From an engaged hang with the shoulders slightly pulled down, the hip flexors lift the legs while the abs roll the hips toward the ribs. Side abs contribute by steadying the torso, and the lats and forearms support the body through a strong grip. Rather than acting as a simple leg lift, the movement emphasizes curling the front of the trunk, particularly near the top of the motion.

This exercise highlights smooth, controlled repetitions instead of explosive swinging, with the head aligned with the spine and the lower back safeguarded from excessive arching by staying within a controllable range. Bent legs create a shorter lever that generally feels more accessible for newer lifters, while straight legs raise the challenge and call for greater midsection tension and overall stability. As a result, this movement serves as a versatile option for bar-based core training, adjustable to different strength levels without any change in equipment.