Hanging Straight Leg and Hip Raise (Abdominals)

The hanging straight leg and hip raise is a compound exercise used for building size and strength in the abdominal muscles which make up a large portion of the core muscles. It’s a very effective movement for building core stabilization which is very necessary for essentially all physical movements.

Ab work can lessen back pain and assist in movements when weight training or during any exercise. Now, a lot of gyms do not have a machine which includes padding for back support like the example video so it’s completely acceptable to use any pull-up bar instead.

But, the exercise is a great way for overall core development and it even targets the lower abs which is a great reason to include it in your routine.

In This Exercise:

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Pull-up bar or any bar to hang from
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Grab onto the pull-up bars so that your legs are hanging above the floor.
2. Then, with your legs straight, lift both up until slightly past parallel to the floor while contracting your core muscles. Exhale during this portion of the movement.
3. Lower both legs back down to where you started and inhale.
4. Complete the exercise for the ideal number of reps.

Variations & Tips:

• Most gyms do not have a machine specifically made for this exercise like the video example so you can use any bar to hang from as a substitute.
• The hanging straight leg and hip raise is a fantastic overall core exercise but it’s beneficial for emphasizing the lower abdominal region.
• It’s best to perform higher reps with this exercise to build stamina since it’s a great functional bodyweight movement.

Watch: How to do the hanging straight leg and hip raise

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