Weighted Hanging leg-hip raise

Weighted Hanging leg-hip raise

The Weighted Hanging Leg-Hip Raise is an advanced exercise that targets the core muscles and hip flexors. By adding extra weight, you can increase the intensity and challenge your muscles even more. This exercise is typically performed using a pull-up bar or suspension trainer, making it a great addition to your home or gym workout routine. To perform the Weighted Hanging Leg-Hip Raise, start by hanging from the bar or suspending yourself in the straps with your arms extended. Keep your upper body stable and engage your core. From here, raise your legs up towards the ceiling, ensuring that you are using your core muscles to initiate the movement. As you raise your legs, aim to lift your hips off the ground, creating a slight bend in your lower back. By adding weight to this exercise, such as ankle weights or a dumbbell held between your feet, you are challenging the muscles even further. This not only increases the strength and stability of your core but also helps to improve your overall body control and balance. It's important to maintain proper form throughout the exercise to maximize its effectiveness and reduce the risk of injury. As with any exercise, start with a weight that is appropriate for your current fitness level and gradually increase the load as you progress. Always listen to your body and modify or regress the exercise if needed. Incorporate the Weighted Hanging Leg-Hip Raise into your workout routine to target your core, develop strength, and improve your overall athletic performance. As always, consult with a fitness professional or trainer to ensure proper form and technique specific to your needs. Keep challenging yourself and enjoy the benefits of this demanding exercise!

Instructions

  • Start by hanging from a pull-up bar, gripping the bar with your hands shoulder-width apart.
  • Keep your legs straight and ankles together while hanging.
  • Engage your core and exhale as you raise your legs up, lifting your hips towards your chest.
  • Continue lifting until your legs are parallel to the floor or as high as you can comfortably go.
  • Inhale as you slowly lower your legs back to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain control and stability.
  • Start with a weight that challenges you, but allows you to maintain proper form and execute the movement effectively.
  • Control the movement by using a slow and controlled tempo, both on the way up and the way down.
  • Along with your core, emphasize the involvement of your hip flexors and lower abdominals throughout the exercise.
  • Gradually increase the weight as you get stronger and more comfortable with the movement.
  • Don't rely solely on momentum or swinging to lift your legs; the movement should come from your core muscles.
  • If you find it difficult to maintain balance, hold onto a stable object or use a weightlifting belt around your waist to provide additional support.
  • Do not arch your back excessively or strain your neck; maintain a neutral spine position throughout.
  • Listen to your body and rest as needed between sets; overtraining can impede progress and increase the risk of injury.
  • Ensure proper nutrition and hydration to support your body's recovery and muscle growth.
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