Weighted Hanging Leg Hip Raise

Weighted Hanging Leg Hip Raise Exercise Description

The weighted hanging leg hip raise is a vertical core exercise performed from a pull-up bar with external load held between the feet or attached at the ankles. It emphasizes the rectus abdominis through controlled posterior pelvic tilt and trunk flexion while the hip flexors (iliopsoas and rectus femoris) raise the legs. The obliques, lats, and scapular stabilizers assist by maintaining a braced ribcage and an active hang with scapular depression. Adding load increases the demand on lumbopelvic control and grip, making strict, momentum‑free execution essential. The goal is smooth hip flexion followed by a pelvic “curl” at the top, then a slow, symmetrical descent to a quiet hang without swinging.

Muscle Groups: Abs, Core, Hips, Waist
Target Muscles: Iliacus, Psoas Major, Rectus Abdominis
Assisting Muscles: Rectus Femoris, Tensor Fasciae Latae
Stabilizing Muscles: External Obliques, 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: Weighted
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: Female

How To Do The Weighted Hanging Leg Hip Raise Exercise

‘- Set up on a sturdy pull-up bar; overhand grip just outside shoulder width.
– Secure the load safely (ankle weights or a light dumbbell held firmly between the feet).
– Establish an active hang: arms straight, shoulders depressed, ribs down, abs braced.
– Start with legs together, knees extended but soft, toes pointed slightly.
– Initiate by drawing the pelvis into slight posterior tilt (think “tuck tail”).
– Raise the legs by flexing at the hips to at least hip height, keeping the low back from arching.
– At the top, finish with a controlled pelvic curl (bring pubic bone toward ribs) without shrugging.
– Pause briefly; keep the body quiet—no swinging or kipping.
– Lower slowly by extending the hips, maintaining abdominal tension and shoulder depression.
– Return to a dead‑still hang before the next repetition; carefully dismount and remove the weight.

Weighted Hanging Leg Hip Raise Tips

‘- Grip the bar just outside shoulder width with an overhand grip before starting.
– Secure the weight firmly at the ankles or between the feet so it cannot slip.
– Establish an active hang with straight arms, depressed shoulders, ribs down, and abs braced.
– Keep your legs together with knees extended but soft and toes slightly pointed throughout the movement.
– Begin each rep by tucking the pelvis into slight posterior tilt before lifting the legs.
– Raise the legs by flexing at the hips to at least hip height while preventing the low back from arching.
– At the top, add a controlled pelvic curl by bringing the pubic bone toward the ribs without shrugging the shoulders.
– Briefly pause at the top and keep the body quiet, avoiding any swinging or kipping.
– Lower the legs slowly by extending the hips while maintaining abdominal tension and shoulder depression.
– Let your body return to a completely still hang before starting the next repetition and dismount carefully to remove the weight.

Weighted Hanging Leg Hip Raise Beginner Introduction

The weighted hanging leg hip raise is an advanced bodyweight-and-load core movement that takes place while suspended from a bar, with extra resistance attached near the feet or ankles. Instead of relying on speed or swinging, this exercise centers on slow, deliberate lifting and curling of the lower body. The legs rise first from the hips, then the pelvis rolls to bring the thighs closer to the trunk, creating an intense challenge for the abs. Added resistance places greater demand on grip strength and control through the lower torso.

Because the body hangs freely in space, the hip flexors work hard to lift the legs, while the abs and side abs guide the curling motion and help keep the lower back from arching. The back, shoulders, and upper back contribute by holding a strong hanging position with steady tension around the ribcage. The result is a strict, highly controlled core exercise that rewards smooth, precise movement and a stable, swing-free finish on every repetition.