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Hanging Leg Hip Raise

Hanging Leg Hip Raise

The Hanging Leg Hip Raise is a challenging exercise that targets your abdominal muscles and hip flexors, promoting core strength and stability. This exercise is commonly performed on a pull-up bar or any sturdy overhead structure that allows you to hang freely. By engaging your core and controlling your body movement, you can effectively work your entire midsection. During the Hanging Leg Hip Raise, you start by hanging from the bar with an overhand grip, allowing your legs to fully extend. From there, you'll raise your legs up by flexing your hips and bending your knees. The goal is to lift your knees as high as possible, making sure to keep your legs straight and avoiding any swinging or momentum. This movement mainly involves the muscles in your lower abdomen and lower back, helping to stabilize your body and develop a strong core. To make this exercise more challenging, you can try different variations such as the Straight Leg Hip Raise or the Side-to-Side Hanging Leg Hip Raise. These variations add greater demands on your core muscles and increase the difficulty level, making your workout more effective. Remember to always perform exercises like the Hanging Leg Hip Raise with proper form and control. This exercise requires attention to detail and can be physically demanding, so it's important to listen to your body and progress at your own pace. Incorporating this exercise into your regular workout routine can help strengthen your core muscles, improve your posture, and enhance your overall abdominal strength.


  • Start by hanging from a pull-up bar with your arms fully extended and your feet off the ground.
  • Engage your core and use your abs to raise your legs until your thighs are parallel to the floor and your feet are pointing towards the ceiling.
  • Pause briefly at the top of the movement, squeezing your abs.
  • Lower your legs back down to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire movement.
  • Focus on lifting your legs using your hip flexors, not your lower back.
  • Control the movement by slowly lowering your legs back down to the starting position.
  • Maintain a steady breathing pattern throughout the exercise.
  • To increase intensity, try holding a dumbbell or medicine ball between your feet.
  • Avoid swinging your legs or using momentum to lift them.
  • Make sure to keep your shoulders relaxed and away from your ears.
  • If you feel strain in your neck, try placing your hands behind your head for support.
  • Pay attention to your form and avoid arching your lower back excessively.
  • Keep a neutral head position and avoid looking down or up.

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