10 Best Hanging Straight Twisting Leg Hip Raise Alternatives for Any Setup

The Hanging Straight Twisting Leg Hip Raise is done hanging. Ranked closest by our scoring: the Side Hip (On Parallel Bars), the Hanging Oblique Knee Raise and the Gorilla Chin.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Hanging Straight Twisting Leg Hip Raise

Hanging Straight Twisting Leg Hip RaisePlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Obliques, Hip Flexors

How to perform Hanging Straight Twisting Leg Hip Raise
  1. Hang from a pull-up bar with your arms fully extended and your legs straight.
  2. Engage your core and lift your legs up towards your chest, keeping them straight.
  3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
  4. Pause for a moment, then return to the starting position.
  5. Repeat the movement, but this time twist your hips to the opposite side.
  6. Continue alternating sides for the desired number of repetitions.
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Ranked Hanging Straight Twisting Leg Hip Raise Alternatives

10 substitutes, ranked by how closely each one matches the Hanging Straight Twisting Leg Hip Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Side Hip (On Parallel Bars)Play demonstration

    1. Side Hip (On Parallel Bars)

    95% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  2. Hanging Oblique Knee RaisePlay demonstration

    2. Hanging Oblique Knee Raise

    88% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want to work the abs one side at a time.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  3. Gorilla ChinPlay demonstration

    3. Gorilla Chin

    88% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the abs one side at a time.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  4. Arm Slingers Hanging Bent Knee LegsPlay demonstration

    4. Arm Slingers Hanging Bent Knee Legs

    87% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
    2. Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
    3. Slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  5. Arm Slingers Hanging Straight LegsPlay demonstration

    5. Arm Slingers Hanging Straight Legs

    87% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight down.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Hold for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  6. Hanging PikePlay demonstration

    6. Hanging Pike

    85% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    It uses the same equipment and still works the abs.

    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  7. Hanging Leg Hip RaisePlay demonstration

    7. Hanging Leg Hip Raise

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  8. Hanging Leg RaisePlay demonstration

    8. Hanging Leg Raise

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up 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 as high as you can comfortably go.
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  9. Hanging Straight Leg Hip RaisePlay demonstration

    9. Hanging Straight Leg Hip Raise

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up 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 until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise
  10. Hanging Straight Leg RaisePlay demonstration

    10. Hanging Straight Leg Raise

    84% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up 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 as high as you can comfortably go.
    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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Hanging Straight Twisting Leg Hip Raise
    • Equipment: bodyweight only, the same as the Hanging Straight Twisting Leg Hip Raise
    • Body position: hanging, the same as the Hanging Straight Twisting Leg Hip Raise

Hanging Straight Twisting Leg Hip Raise FAQ

What muscles does Hanging Straight Twisting Leg Hip Raise work?

The exercise primarily targets the lower rectus abdominis and external obliques while the iliopsoas contributes through hip flexion. Lats and forearm grip act as stabilizers during the hang; cue: initiate the move by posteriorly tilting the pelvis and contracting the rectus to lift the legs.

What is the best bodyweight alternative to Hanging Straight Twisting Leg Hip Raise?

A highly effective bodyweight alternative is the lying windshield wiper, which preserves transverse rotation and lower-ab focus without hanging demands. Cue: keep the low back pressed to the floor, brace the core, and move the legs slowly to emphasize oblique eccentric control.

Can I build muscle without doing Hanging Straight Twisting Leg Hip Raise?

Yes, you can build abdominal muscle with progressive overload and varied movement patterns like weighted leg raises, cable woodchops, and controlled V-ups. Use tempo, increased range of motion, or added resistance and cue: maintain pelvic posterior tilt and controlled eccentrics to maximize rectus and oblique activation.

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