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All exercises

Hanging leg hip raise

Intermediate

Hanging leg hip raise is a isolation bodyweight exercise for the abs, also working the quads and lower back.

What it works

Primary muscle

Abs

Also works

QuadsLower back

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
  2. 2Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
  3. 3Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Weighted hanging leg-hip raiseWeight plate
  • Incline leg hip raise (leg straight)Bodyweight
  • Leg pull in flat benchBodyweight
  • Otis upWeight plate
  • Hanging straight leg hip raiseBodyweight
  • Lying leg-hip raiseBodyweight

Easier variations

  • Seated side crunch (wall)Bodyweight
  • Bicycle crunchBodyweight
  • Butt-upsBodyweight
  • CocoonsBodyweight

Harder variations

  • Weighted hanging leg-hip raiseWeight plate
  • Hanging pikeBodyweight
  • Hanging straight leg hip raiseBodyweight
  • Hanging straight twisting leg hip raiseBodyweight
Logged today · 1 min restHanging leg hip raise

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