Weighted Hanging Leg-hip Raise
Skip the guesswork: Weighted Hanging Leg-hip Raise leans on added external load for bracing strength that carries over.
How to do Weighted 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 in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- 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.
Weighted Hanging Leg-hip Raise Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Secure the load before the set so form does not shift.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add the smallest increment that still feels different.
Common Weighted Hanging Leg-hip Raise Mistakes
Holding the weight where it drags you out of position
Keep the load close to your centre so posture does not change.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Weighted Hanging Leg-hip Raise
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Weighted Hanging Leg-hip Raise — Frequently Asked Questions
How do you do the Weighted 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 in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or slightly higher. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Hanging Leg-hip Raise work?
The Weighted Hanging Leg-hip Raise primarily targets the abs. It is classified as a core exercise and is performed with added weight.
How many sets and reps of the Weighted Hanging Leg-hip Raise should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Drop the weight and finish clean if position slips. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Hanging 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 Weighted Hanging Leg-hip Raise?
Try the Assisted Hanging Knee Raise, Tuck Crunch or the Kettlebell Double Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
