Hanging Straight Leg Hip Raise
Hanging Straight Leg Hip Raise Exercise Description
The Hanging Straight Leg Hip Raise trains the anterior core and hip flexors while you support your body from an overhead bar. The primary movers are the hip flexors (iliopsoas and rectus femoris) and the rectus abdominis, which contributes by posteriorly tilting the pelvis and resisting lumbar extension. The obliques and deep trunk musculature stabilize the torso, while the forearms, lats, and scapular stabilizers maintain an active hang via scapular depression. Proper execution emphasizes controlled hip flexion with straight knees and a deliberate pelvic “curl” at the top, rather than swinging. Use a range of motion you can control without losing a neutral spine at the start position or shrugging the shoulders toward the ears.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: Flexor Digitorum Superficialis, Internal Obliques, 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: Male
How To Do The Hanging Straight Leg Hip Raise Exercise
‘- Grip a pull-up bar with hands just outside shoulder width. Hang with elbows straight, ribs stacked over pelvis, and shoulders depressed (active hang).
– Squeeze the legs together with knees extended; keep head neutral and avoid arching the low back.
– Brace the abdomen, gently draw the ribs down, and initiate a small posterior pelvic tilt to set the trunk.
– Lift straight legs in front through controlled hip flexion until thighs reach roughly hip height (about 90°) or higher if you can maintain control.
– At the top, finish by curling the pelvis toward the ribcage (posterior pelvic tilt) without leaning back or shrugging.
– Lower the legs slowly by reversing the motion; keep the spine quiet and avoid swinging past vertical.
– Pause briefly at the bottom with shoulders still depressed and core braced before the next rep.
– Keep the elbows straight, grip firm, and scapulae depressed throughout.
– Breathe continuously—exhale as the legs rise and pelvis curls, inhale during the controlled descent.
– Stop the set if you cannot maintain shoulder position, straight knees, or trunk control.
Hanging Straight Leg Hip Raise Tips
‘- Maintain an active hang with shoulders depressed and elbows straight the entire set.
– Stack ribs over pelvis at the start and gently draw the ribs down to set the trunk.
– Squeeze the legs together and keep the knees fully extended throughout the movement.
– Keep your head neutral and avoid arching the lower back as you hang.
– Lift the legs through controlled hip flexion, using a range of motion you can control without losing trunk position.
– Emphasize a deliberate pelvic “curl” at the top by posteriorly tilting the pelvis toward the ribcage.
– Avoid leaning back or shrugging the shoulders as the legs rise and at the top position.
– Lower the legs slowly by reversing the motion, keeping the spine quiet and avoiding any swinging past vertical.
– Pause briefly at the bottom with shoulders still depressed and core braced before starting the next rep.
– Breathe continuously—exhale as the legs rise and pelvis curls, and inhale during the controlled descent.
Hanging Straight Leg Hip Raise Beginner Introduction
The Hanging Straight Leg Hip Raise is a hanging bodyweight movement that brings together hip motion and core control. From a supported position on an overhead bar, the legs travel upward in a long, straight line while the hips fold and the lower body gradually tucks toward the ribcage. This creates strong involvement of the hip flexors and abs, with the side abs and deeper core muscles helping the torso stay steady.
Because the hands hold the bar throughout, the forearms, shoulders, and back also stay engaged to support the hang and prevent the body from drifting or swinging. The theme of the exercise is precision rather than momentum: the legs rise and fall under control, the lower back stays stable, and the hips add a gentle curl near the top of the motion. Breathing patterns and steady tension through the trunk play a key role, turning a simple leg raise into a full-core challenge that links upper- and lower-body control.