Weighted Hanging Leg Hip Raise
Description
The weighted hanging leg raise is an advanced core exercise where you add load — typically by holding a dumbbell between your feet or wearing ankle weights — to the bodyweight hanging leg raise. It is one of the few ways to add progressive overload to lower-ab training and dramatically increases the difficulty.
Equipment Required
Weighted Hanging Leg Hip Raise Instructions
- Place a dumbbell upright on the floor below a pull-up bar. Alternatively, wear ankle weights.
- Hang from the bar with an overhand grip. Lift your legs slightly to grip the dumbbell handle between your feet (squeeze hard).
- Pull your shoulders down and back. Brace your core.
- Keep your legs straight. Slowly lift your legs by contracting your lower abs and hip flexors.
- Continue lifting until your legs are at least parallel to the floor (90 degrees) or higher.
- Pause briefly at the top.
- Lower your legs under control over two to three seconds. Stop just before fully extended.
- Use light weight to start (5 to 15 lbs). The added load is deceptively challenging.
Weighted Hanging Leg Hip Raise Form & Visual
Weighted Hanging Leg Hip Raise Benefits
- Adds progressive overload to lower-ab training
- Builds elite core strength
- Develops grip and hanging endurance
- One of the most effective ab exercises available
- Trains hip flexor strength
- Direct progression from bodyweight hanging leg raises
Weighted Hanging Leg Hip Raise Muscles Worked
- Rectus abdominis (especially lower)
- Hip flexors
- Obliques
- Forearms and grip
- Latissimus dorsi (engagement)
Weighted Hanging Leg Hip Raise Variations & Alternatives
- Hanging Leg Raise (bodyweight)
- Hanging Toes to Bar
- Hanging Knees to Elbows
- Hanging Oblique Knee Raise
- Weighted Captain’s Chair Leg Raise
- Hanging L-Sit Hold
