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Hanging Leg Hip Raise

A hanging raise where the pelvis lifts and curls toward the ribs after the legs come up, emphasizing the lower abs through full posterior pelvic tilt.

AbsBodyweightHip flexion with pelvic curl
GoLightWeight mediahanging-leg-hip-raise

Demonstration coming soon

Primary

Rectus abdominis

Secondary

Hip flexorsObliquesForearmsLatissimus dorsi

Equipment

Bodyweight

Pattern

Hip flexion with pelvic curl

Setup

  1. 01Hang from a pull-up bar with a shoulder-width overhand grip.
  2. 02Pack the shoulders slightly and brace the trunk.
  3. 03Start from a dead hang with legs together and knees soft.
  4. 04Kill any swing before beginning.

Execution

  1. 01Raise the knees or legs until the thighs pass parallel.
  2. 02Continue by curling the pelvis up and back toward the ribcage.
  3. 03Let the hips rise so the lower back rounds at the top.
  4. 04Reverse slowly, lowering hips first, then legs, back to the hang.

Checkpoints

  • -The hips visibly lift and curl at the top, not just the legs.
  • -The lowering is staged: pelvis uncurls before the legs drop.
  • -No swing develops between reps.
  • -Grip and shoulders stay set throughout.

Common mistakes

  • -Stopping at the leg raise and skipping the hip curl that targets the abs.
  • -Using a swing to throw the hips up.
  • -Dropping out of the top position instead of uncurling under control.
  • -Bending the arms to assist the lift.

Programming notes

  • -Use 3 to 4 sets of 6 to 12 strict reps; the hip curl makes reps expensive.
  • -Master the bent-knee version before straightening the legs.
  • -Add ankle weights or a dumbbell between the feet only when 12 strict reps are clean.

Related exercises

Hanging Straight Leg Hip Raise

Bodyweight / Abs

Hanging Knee Raise

Bodyweight / Abs

Weighted Hanging Leg-Hip Raise

Other / Abs

Toes-To-Bar

Bodyweight / Abs

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