About this exercise
The Hanging Straight Leg Hip Raise is a challenging core exercise performed on a pull-up bar. After raising your straight legs to horizontal, you posteriorly tilt the pelvis to lift the hips, maximally contracting the lower abs.
Hanging Straight Leg Hip Raise
Step by step instructions, muscle activation and variants for the Hanging Straight Leg Hip Raise.
HardAbs
How to Perform
- Hang from a pull-up bar with an overhand grip, arms fully extended
- Brace your core and keep your legs straight and pressed together
- Raise your legs to horizontal or slightly above
- From this position, curl your hips upward by posteriorly tilting your pelvis
- Hold the top position briefly, feeling a strong contraction in the lower abs
- Lower your hips first, then slowly lower your legs back to the start
- Avoid using momentum — control the movement throughout
Muscle Activation
Primary
Abs
Secondary
QuadricepsCoreObliquesInner thighs
About the Hanging Straight Leg Hip Raise
The Hanging Straight Leg Hip Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45 Degree Lean Back Alternate Knee Raise
Bodyweight · Easy
AbsObliquesQuadricepsCore
45-Degree Bicycle Twisting Crunch
Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps
90 Degree Crunch Heel Touch
Bodyweight · Easy
AbsCoreObliques
90/90 Switch
Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs
