The weighted hanging leg hip raise is an advanced core exercise that targets the abdominal muscles, with additional emphasis on the hip flexors and lower back. The movement requires hanging from a pullup bar while lifting weighted legs up to engage the core.
Also Works
Hip FlexorsLower Back
How to Perform
1
Hang from a pullup bar with your arms fully extended and your palms facing away from you.
2
Engage your core and lift your legs up in front of you, keeping them straight.
3
Continue lifting until your legs are parallel to the ground or slightly higher.
4
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Secure a light dumbbell between your feet or use ankle weights to add resistance progressively.
•Initiate the movement by curling your pelvis upward, not just swinging your legs.
•Use a dead hang position and engage your lats to prevent swinging before each rep.
Common Mistakes
•Swinging excessively and using momentum rather than controlled hip flexion and pelvic curling.
•Adding too much weight before mastering the bodyweight version with full Pelvic Tilt at the top.
•Gripping too tightly and fatiguing the forearms before the abs are worked sufficiently.