Hanging Straight Leg Hip Raise
Chasing a trunk that resists rather than folds? Hanging Straight Leg Hip Raise uses pure bodyweight leverage to get there.
How to do Hanging Straight 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 in front of you until they 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 Straight Leg Hip Raise Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Hanging Straight Leg Hip Raise Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Hanging Straight Leg Hip Raise
Swap Hanging Straight Leg Hip Raise For
Hanging Straight Leg Hip Raise — Frequently Asked Questions
How do you do the Hanging Straight 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 in front of you until they 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 Straight Leg Hip Raise work?
The Hanging Straight 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 Straight Leg Hip Raise should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Hanging Straight Leg Hip Raise good for beginners?
Yes. The Hanging Straight 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 Straight Leg Hip Raise?
Try the Cable Standing Lift, Band Bicycle Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
