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운동 라이브러리
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.
복근맨몸Hip flexion with pelvic curl
주동근
복직근
협응근
고관절 굴곡근복사근전완광배근
장비
맨몸
패턴
Hip flexion with pelvic curl
준비 자세
- 01Hang from a pull-up bar with a shoulder-width overhand grip.
- 02Pack the shoulders slightly and brace the trunk.
- 03Start from a dead hang with legs together and knees soft.
- 04Kill any swing before beginning.
수행
- 01Raise the knees or legs until the thighs pass parallel.
- 02Continue by curling the pelvis up and back toward the ribcage.
- 03Let the hips rise so the lower back rounds at the top.
- 04Reverse slowly, lowering hips first, then legs, back to the hang.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.