10 Best Weighted Hanging Leg-hip Raise Alternatives for Hip Pain

Ranked Weighted Hanging Leg-hip Raise Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Hanging 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

   Play demonstration

   1. Barbell Press Sit-up

   86% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Lie flat on your back on a mat with your knees bent and feet flat on the ground.
   2. Hold the barbell with an overhand grip, resting it on your chest.
   3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
   4. Pause for a moment at the top, then slowly lower your upper body 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 Weighted Hanging Leg-hip Raise
   • Equipment: free weights, the same as the Weighted Hanging Leg-hip Raise
   • Body position: lying on your back, not hanging
2. Play demonstration

   2. Assisted Hanging Knee Raise

   85% match

   • Abs
   • Machine
   • Beginner
   • 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 muscles and lift your knees towards your chest, bending at the hips and knees.
   3. Pause for a moment at the top of the movement, squeezing your abs.
   4. 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 Weighted Hanging Leg-hip Raise
   • Equipment: a machine, not free weights
   • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise
3. Play demonstration

   3. Barbell Standing Ab Rollerout

   85% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   A straight swap when you want to keep working the abs.

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
   2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
   3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
   4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Weighted Hanging Leg-hip Raise
   • Equipment: free weights, the same as the Weighted Hanging Leg-hip Raise
   • Body position: standing, not hanging
4. 

   4. Leg Pull-in

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
   2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
   3. Return to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: abs, the same as the Weighted Hanging Leg-hip Raise
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise
   • Balance: easier to stay steady on than the Weighted Hanging Leg-hip Raise
5. Play demonstration

   5. Barbell Rollerout

   82% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
   2. Roll the barbell forward, extending your arms and keeping your core engaged.
   3. Continue rolling forward until your body is fully extended and your arms are overhead.
   4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Weighted Hanging Leg-hip Raise
   • Equipment: free weights, the same as the Weighted Hanging Leg-hip Raise
   • Body position: kneeling, not hanging
6. Play demonstration

   6. Barbell Rollerout From Bench

   82% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by kneeling on the floor with a barbell placed on a bench in front of you.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
   4. Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
   5. Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
   6. 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 Weighted Hanging Leg-hip Raise
   • Equipment: free weights, the same as the Weighted Hanging Leg-hip Raise
   • Body position: kneeling, not hanging
7. Play demonstration

   7. Vertical Leg Raise (On Parallel Bars)

   82% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from the parallel bars with your arms fully extended and your body straight.
   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.

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

   Why this matches

   • Primary muscle: abs, the same as the Weighted Hanging Leg-hip Raise
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise
8. Play demonstration

   8. Kettlebell Double Windmill

   81% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
   2. Extend your right arm overhead, keeping your eyes on the kettlebell.
   3. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
   4. Bend at the waist to the left, keeping your right arm extended overhead.
   5. Lower the kettlebell towards the ground, reaching towards your left foot.
   6. Pause for a moment, then engage your core and push through your right foot to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Weighted Hanging Leg-hip Raise
   • Equipment: free weights, the same as the Weighted Hanging Leg-hip Raise
   • Body position: standing, not hanging
9. Play demonstration

   9. Hanging Leg Hip Raise

   80% 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 Weighted Hanging Leg-hip Raise
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise
10. Play demonstration

    10. Hanging Pike

    80% 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 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 Weighted Hanging Leg-hip Raise
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise