Weighted Hanging Leg-Hip Raise
Weighted Hanging Leg-Hip Raise Exercise Description
The Weighted Hanging Leg-Hip Raise is a strict bar-hanging core exercise that blends hip flexion with a controlled posterior pelvic tilt. External load increases the demand on the rectus abdominis and the hip flexors (such as iliopsoas and rectus femoris), while the obliques assist with pelvic control. The lats and lower trapezius help depress and stabilize the scapulae, and the forearm flexors maintain grip. The movement emphasizes raising the thighs to at least parallel, then curling the pelvis to bring the hips toward the ribcage, followed by a slow, controlled descent without swinging. Performing the motion segmentally—legs first, then pelvis—encourages abdominal contribution instead of momentum. Weighted variations commonly use ankle weights or a small dumbbell or medicine ball held between the feet; secure the load before you hang. This exercise suits lifters who can perform clean, unweighted hanging leg raises while maintaining shoulder depression and a neutral lumbar position.
- Muscle Groups: Abs, Core, Hips, Waist
- Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
- Assisting Muscles: External Obliques, Internal Obliques, Rectus Femoris
- Stabilizing Muscles: Flexor Digitorum Superficialis, Latissimus Dorsi, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Torso, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Weighted
- 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 Weighted Hanging Leg-Hip Raise Exercise
‘- Secure the weight (ankle weights or a small dumbbell/medicine ball between the feet). Stand beneath a stable pull-up bar.
– Grip the bar overhand at shoulder width with thumbs wrapped.
– Set your shoulders: depress and lightly retract the scapulae; keep ribs down and brace your abdominal wall.
– From a still hang, bring legs together and keep them quiet—no swinging.
– Initiate by flexing the hips to raise your thighs to at least parallel with the floor.
– Continue by posteriorly tilting the pelvis to draw knees toward the chest and lift the hips toward the ribcage.
– Briefly pause at the top while maintaining shoulder depression and a neutral neck.
– Lower in reverse: uncurl the pelvis first, then extend the hips until legs hang vertical without arching the low back.
– Exhale during the curl upward; inhale through the controlled descent.
– Keep every rep strict: avoid momentum, shrugging, or letting the load slip; step down carefully to dismount.
Weighted Hanging Leg-Hip Raise Tips
‘- Secure ankle weights or the dumbbell/medicine ball firmly between your feet before you hang from the bar.
– Use a shoulder-width overhand grip and wrap your thumbs around the bar for a solid hold.
– Depress and lightly retract your shoulder blades, keeping your ribs down and abdominal wall braced.
– Start each rep from a completely still hang and keep your legs together with no swinging.
– Raise your thighs to at least parallel to the floor by flexing at the hips before you start curling the pelvis.
– Posteriorly tilt your pelvis to draw your knees toward your chest and lift your hips toward your ribcage.
– Briefly pause at the top while maintaining shoulder depression and a neutral neck.
– Lower in reverse order: uncurl your pelvis first, then extend your hips until your legs are vertical without arching your low back.
– Exhale during the curling motion upward and inhale during the slow, controlled descent.
Weighted Hanging Leg-Hip Raise Beginner Introduction
The Weighted Hanging Leg-Hip Raise is a demanding hanging core movement that layers extra resistance onto a precise leg lift and controlled pelvic tuck. Working from a pull-up bar with added load—often ankle weights or a light dumbbell or med ball gripped by the feet—this exercise challenges the abs, hip flexors, and front thighs, while the side abs help guide the motion of the hips. The lats, traps, and forearms play a key supporting role by anchoring the upper body and sustaining a strong grip throughout the set.
The motion unfolds in two clear phases: first the legs travel upward until they roughly align with the floor, then the hips curl closer to the ribs for a compact top position, followed by a smooth lowering phase with minimal swinging. This segmented style encourages the midsection to drive the movement rather than relying on speed. It generally suits lifters who already handle strict bodyweight hanging leg raises with stable shoulders and a well-controlled lower back.