Hanging Leg Hip Raise
The point of Hanging Leg Hip Raise is bracing strength that carries over; pure bodyweight leverage is how it gets there.
How to do Hanging Leg Hip Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Hanging Leg Hip Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Hanging Leg Hip Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Training every set to failure this early
Leave two or three reps in the tank and add sets instead.
Easier and Harder Than Hanging Leg Hip Raise
Swap Hanging Leg Hip Raise For
Hanging Leg Hip Raise — Frequently Asked Questions
How do you do the Hanging Leg Hip Raise?
Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground. Pause for a moment at the top, then slowly lower your legs back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Hanging Leg Hip Raise work?
The Hanging Leg Hip Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Hanging Leg Hip Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Leg Hip Raise good for beginners?
Yes. The Hanging Leg Hip Raise is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Hanging Leg Hip Raise?
Try the Sledge Hammer, Band Standing Crunch or the Cable Seated Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
