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Hanging Straight Twisting Leg Hip Raise
A hanging straight leg hip raise finished with a twist, curling the hips up and rotating the legs to one side to load the obliques at the hardest part of the range.
AbsBodyweightHip flexion with rotation
GoLightWeight mediahanging-straight-twisting-leg-hip-raise
Demonstration coming soon
Primary
ObliquesRectus abdominis
Secondary
Hip flexorsForearmsLatissimus dorsi
Equipment
Bodyweight
Pattern
Hip flexion with rotation
Setup
- 01Hang from a pull-up bar with an overhand shoulder-width grip.
- 02Pack the shoulders and brace the trunk.
- 03Lock the knees and press the legs together.
- 04Begin from a completely still dead hang.
Execution
- 01Raise the straight legs to horizontal by flexing at the hips.
- 02Curl the pelvis up while rotating the hips so the feet travel toward one side.
- 03Finish with the legs high and angled to that side, hips curled.
- 04Untwist and lower under control, then repeat toward the other side.
Checkpoints
- -The rotation comes from the pelvis; the shoulders stay square to the bar.
- -Knees stay locked through the raise, twist, and descent.
- -Both sides get equal height and rotation.
- -No swing builds while alternating sides.
Common mistakes
- -Swinging the legs sideways with momentum instead of rotating under control.
- -Bending the knees to make the twist easier.
- -Twisting from the shoulders and torso rather than the hips.
- -Dropping out of the twisted top position instead of untwisting first.
Programming notes
- -Use 2 to 4 sets of 4 to 8 reps per side; this is an advanced movement.
- -Earn the straight (non-twisting) leg hip raise for 8 strict reps first.
- -Keep it early in the session; grip and oblique fatigue degrade form fast.
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