Weighted Hanging Leg Hip Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Hanging Leg Hip Raise

Step by step instructions, muscle activation and variants for the Weighted Hanging Leg Hip Raise.

HardAbs

About this exercise

The weighted hanging leg and hip raise is an advanced ab exercise performed while hanging from a pull-up bar with added resistance at the feet or ankles. It builds exceptional lower abdominal strength and core stability under load.

How to Perform

  • Attach ankle straps or hold a weight plate between your feet, then hang from a pull-up bar with an overhand grip, arms fully extended
  • Engage your core and keep your body from swinging
  • Raise your legs upward, keeping them together, until they are at least parallel to the floor — continue curling your hips up if possible
  • Pause briefly at the top of the movement
  • Slowly lower your legs back to the hanging position under control
  • Avoid using momentum; maintain a dead hang between reps

Muscle Activation

Primary
Abs
Secondary
QuadricepsCoreObliquesInner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Hanging Leg Hip Raise

The Weighted Hanging 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.

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