Weighted Hanging Leg Hip Raise
Description
This exercise involves hanging from a bar or other stable surface while lifting your legs and hips up towards your chest. Additional weight can be added to increase the difficulty of the exercise. It primarily targets the lower abs and hip flexors.
Muscle Group
Equipment Required
Weighted Hanging Leg Hip Raise Instructions
- Find a sturdy pull-up bar or other overhead structure to hang from.
- Attach a weight to your feet using ankle weights or a weight belt.
- Hang from the bar with your arms straight and your legs extended.
- Engage your core muscles and lift your legs up towards your chest, bending at the hips.
- Pause briefly at the top of the movement, then lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Hanging Leg Hip Raise Form & Visual
Weighted Hanging Leg Hip Raise Benefits
- Strengthens glutes, hamstrings, and lower back muscles
- Improves hip mobility and stability
- Helps to prevent lower back pain and injury
- Increases power and explosiveness in lower body movements
- Can be easily modified to increase or decrease difficulty
Weighted Hanging Leg Hip Raise Muscles Worked
- Rectus Abdominis
- Obliques
- Iliopsoas
- Tensor Fasciae Latae
- Sartorius
Weighted Hanging Leg Hip Raise Variations & Alternatives
- Weighted hanging leg hip raise
- Hanging leg hip raise
- Weighted hanging knee raise
- Hanging knee raise
- Weighted hanging leg raise
- Hanging leg raise
- Weighted hanging bent leg raise
- Hanging bent leg raise
