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

   

   1. Leg Pull-in

   84% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

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

   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
2. Play demonstration

   2. Vertical Leg Raise (On Parallel Bars)

   82% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

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

   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
3. Play demonstration

   3. 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
4. Play demonstration

   4. Hanging Pike

   80% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that 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 Weighted Hanging Leg-hip Raise
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, the same as the Weighted Hanging Leg-hip Raise
5. Play demonstration

   5. Hanging Leg Raise

   79% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want to work the abs with less balance to manage.

   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 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
6. Play demonstration

   6. Hanging Straight Leg Hip Raise

   79% 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 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
7. Play demonstration

   7. Hanging Straight Leg Raise

   79% 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 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
8. 

   8. Gorilla Chin/crunch

   74% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
   2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
   3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
   4. Slowly start to inhale as you return to the starting position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 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
9. Play demonstration

   9. Suspended Reverse Crunch

   72% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   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 up towards your chest, curling your pelvis towards your ribcage.
   3. Pause for a moment at the top, then slowly lower your knees back down to the starting position.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

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

    10. Suspended Abdominal Fallout

    71% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
    2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
    3. Lean forward at the waist, keeping your body straight and your core engaged.
    4. Lower your body as far as you can while maintaining control and tension in your abs.
    5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
    6. 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: a suspension trainer, not free weights
    • Body position: kneeling, not hanging
    • Balance: harder to stay steady on than the Weighted Hanging Leg-hip Raise