Hanging Leg And Hip Raise (Abdominals)

The hanging leg and hip raise is a very effective bodyweight exercise for building muscle and strength in the rectus abdominis (Abdominals) muscles. Now, you can do this exercise using several different pieces of equipment but it depends on what is available to you.

Pull-up bars, a Captain’s chair/dip machine, or a machine specifically made for hanging leg raises are all suitable options for performing the exercise effectively.

So, you’ll want to add this exercise to your routine if you’re looking to build your core to the max and it’s recommended for all levels of training experience.

In This Exercise:

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Pull-Up Bars, or Captain’s Chair
• Difficulty: Beginner

Exercise Instructions

1. Grab the pull-up bars and allow your body to hang.
2. Tighten your core, then lift your hips and legs up until your knees nearly touch your chest. Exhale during this portion of the exercise.
3. Then, slowly lower your legs back down to the starting position and inhale.
4. Repeat for the desired number of reps.

Variations & Tips:

• Do not swing your body during the exercise as this will take tension off the abdominal muscles.
• Do not hyperextend your lower back during the negative portion of the exercise.
• Perform the movement with a slow and controlled movement to engage the abdominals effectively.
• Training your abdominals is very important for supporting your spine and lower back, especially when weight training.
• The hanging leg and hip raise is a great bodyweight exercise for developing core strength and building muscles.

Watch: How to do the hanging leg and hip raise