Exercise Library
Hanging Leg Hip Raise
The hanging leg hip raise is an advanced bodyweight core exercise performed from a pull-up bar, raising the legs and then curling the pelvis upward. The hip raise portion is what separates it from a plain leg raise: posterior pelvic tilt at the top is driven by the lower fibers of the rectus abdominis rather than the hip flexors. It also builds serious grip and shoulder stability from the dead hang.
Primary muscle
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Equipment
Bodyweight
Category
Abs
How to Do the Hanging Leg Hip Raise
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder width, arms straight.
- Pull your shoulder blades down slightly so you are not hanging passively on the joints.
- Exhale and raise your legs with knees straight or slightly bent until they pass hip height.
- Continue by curling your pelvis up and back, tilting your hips toward your ribs so your feet rise toward the bar.
- Pause briefly at the top with your abs fully shortened.
- Inhale and lower your pelvis first, then your legs, under full control back to the dead hang.
- Let your body settle for a beat to kill any swing before the next rep.
Common Mistakes
- Skipping the pelvic tilt: stopping when the legs reach parallel makes it a hip flexor exercise; the abs only fully engage when the pelvis curls upward.
- Swinging for momentum: kipping the legs up turns reps into a pendulum; reset the hang between reps until you can lift strictly.
- Dropping the legs: letting the legs fall builds swing and wastes the eccentric; lower in 2 to 3 seconds.
- Passive hanging: hanging entirely on the shoulder capsules invites irritation; keep the shoulders lightly packed throughout.
Track This Exercise in the App
Log your hanging leg hip raise sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.