Hanging Straight Twisting Leg Hip Raise
Hanging Straight Twisting Leg Hip Raise turns pure bodyweight leverage into midsection control under load — ready for real load and honest reps.
How to do Hanging Straight Twisting Leg Hip Raise
- Hang from a pull-up bar with your arms fully extended and your legs straight.
- Engage your core and lift your legs up towards your chest, keeping them straight.
- Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
- Pause for a moment, then return to the starting position.
- Repeat the movement, but this time twist your hips to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Hanging Straight Twisting Leg Hip Raise Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Hanging Straight Twisting Leg Hip Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Hanging Straight Twisting Leg Hip Raise
Swap Hanging Straight Twisting Leg Hip Raise For
Hanging Straight Twisting Leg Hip Raise — Frequently Asked Questions
How do you do the Hanging Straight Twisting Leg Hip Raise?
Hang from a pull-up bar with your arms fully extended and your legs straight. Engage your core and lift your legs up towards your chest, keeping them straight. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. 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 Twisting Leg Hip Raise work?
The Hanging Straight Twisting 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 Twisting Leg Hip Raise should I do?
For muscle growth: 4 sets of 12-18 reps with 60 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 Straight Twisting Leg Hip Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Hanging Straight Twisting Leg Hip Raise?
Try the Band Kneeling Twisting Crunch, Cable Standing Crunch or the Assisted Sit-up. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
