Hanging Straight Leg Hip Raise
Description
The hanging straight leg hip raise is an advanced core exercise where you hang from a pull-up bar and lift both straight legs up to horizontal (or higher), then lift your hips upward at the top to complete a full lower-ab contraction. It is significantly more challenging than the standard hanging leg raise.
Equipment Required
Hanging Straight Leg Hip Raise Instructions
- Hang from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Pull your shoulders down and back. Engage your lats. Brace your core.
- Lift both straight legs up by contracting your abs and hip flexors.
- Continue until your legs are at hip height (parallel to the floor) or higher.
- At the top, press your toes upward by lifting your hips slightly. This is the hip raise component.
- Hold the top position briefly. Squeeze your lower abs hard.
- Lower your legs slowly under control back to the hang position.
- Avoid swinging — strict reps only. Aim for 5 to 12 reps per set.
Hanging Straight Leg Hip Raise Form & Visual
Hanging Straight Leg Hip Raise Benefits
- Builds elite lower-ab strength
- The hip raise component fully engages the lower abs
- Develops grip and shoulder stability simultaneously
- More demanding than standard hanging leg raises
- Carries over to advanced core skills
- Highly portable — needs only a pull-up bar
Hanging Straight Leg Hip Raise Muscles Worked
- Rectus abdominis (especially the lower portion)
- Hip flexors (iliopsoas)
- Obliques
- Forearms and grip
- Latissimus dorsi (isometric)
- Quadriceps (keeping legs straight)
Hanging Straight Leg Hip Raise Variations & Alternatives
- Hanging Leg Hip Raise (bent legs easier)
- Hanging Toes to Bar
- Hanging Knees to Elbows
- Hanging Oblique Knee Raise
- Windshield Wipers (advanced)
- Weighted Hanging Straight Leg Raise
