Weighted Hanging Leg-Hip Raise

Setup

1. 01Secure a light dumbbell between the feet or strap ankle weights on.
2. 02Hang from a pull-up bar with a shoulder-width overhand grip.
3. 03Set the shoulders by pulling them slightly down and back.
4. 04Kill any body swing before the first rep.

Execution

1. 01Raise the legs, bending the knees as needed to manage the load.
2. 02As the thighs pass horizontal, curl the pelvis up toward the ribs.
3. 03Finish with the hips visibly lifted and the lower back rounded.
4. 04Lower the pelvis first, then the legs, back to a dead hang under control.

Checkpoints

• -The pelvis tilts and rises at the top; this is what separates it from a plain leg raise.
• -No swing develops between reps.
• -The weight stays secure between the feet through the descent.
• -Grip and shoulders stay active, not passively hanging.

Common mistakes

• -Stopping at hip height and skipping the hip raise portion.
• -Kipping to launch the weight upward.
• -Using a weight so heavy the descent becomes a free fall.
• -Losing shoulder position and hanging on the passive structures.