Hanging Leg Hip Raise

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.