Hanging Straight Leg Hip Raise

Hanging Straight Leg Hip Raise

The Hanging Straight Leg Hip Raise is a challenging and effective exercise that targets the muscles of the lower abdominals, hip flexors, and quadriceps. This exercise is typically performed using a pull-up bar or any sturdy overhead structure that allows you to hang freely with your arms fully extended. To perform the Hanging Straight Leg Hip Raise, you start by hanging from the bar with a pronated grip (overhand grip) and your body fully extended. With your legs together and straight, engage your core muscles to stabilize your body. Keep your shoulder blades pulled down and back to maintain proper posture throughout the exercise. From this starting position, slowly raise your legs in front of you, using your lower abdominal muscles to lift them as high as possible. Aim to bring your legs parallel to the floor or slightly beyond, forming a 90-degree angle with your torso. It is crucial to focus on the movement coming from the hips, rather than swinging or using momentum. At the top of the movement, pause for a brief moment to maximize muscle contraction before slowly lowering your legs back to the starting position. Maintain control throughout the entire range of motion to ensure maximum activation of your targeted muscles. The Hanging Straight Leg Hip Raise is a highly challenging exercise that demands core strength, stability, and control. It can be incorporated into your workout routine as part of a comprehensive abdominal and hip flexor training program. Remember to always perform exercises with proper form and seek guidance from a certified fitness professional if needed.


  • Start by hanging from a pull-up bar with your arms fully extended.
  • Engage your core muscles and lift your legs straight up in front of you until your body forms a 90-degree angle.
  • Lower your legs back down to the starting position with control.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise to maintain stability and control.
  • Maintain a straight, neutral spine throughout the movement to avoid any unnecessary strain.
  • Focus on creating a smooth, controlled motion rather than swinging or using momentum.
  • Initiate the movement from your hips, lifting your legs up towards the ceiling using your abdominal muscles.
  • Exhale as you lift your legs and inhale as you lower them back down to the starting position.
  • Keep your arms and shoulders relaxed throughout the exercise, avoiding any unnecessary tension.
  • Gradually increase the difficulty by straightening your legs fully or by adding ankle weights for a greater challenge.
  • If you experience any lower back discomfort, try bending your knees slightly to reduce strain on the lumbar spine.
  • For optimal results, aim to perform this exercise in a slow and controlled manner, focusing on quality over quantity.
  • Remember to warm up properly before attempting this exercise to prepare your muscles and joints for the movement.


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