Hanging Straight Leg Hip Raise

Setup

1. 01Hang from a pull-up bar with an overhand shoulder-width grip.
2. 02Pack the shoulders and set a light full-body brace.
3. 03Lock the knees and point the toes.
4. 04Start from a motionless dead hang.

Execution

1. 01Raise the straight legs to horizontal by flexing at the hips.
2. 02Curl the pelvis up and back so the hips lift and the lower back rounds.
3. 03Hold the top for a beat with legs above horizontal and hips curled.
4. 04Uncurl the pelvis first, then lower the legs slowly to vertical.

Checkpoints

• -Knees stay locked for the entire set.
• -The hip curl at the top is visible; the tailbone tips toward the bar.
• -The two-stage descent stays controlled: hips uncurl, then legs lower.
• -No swing accumulates across reps.

Common mistakes

• -Bending the knees once the legs pass horizontal.
• -Skipping the pelvic curl and doing only a straight leg raise.
• -Letting the legs drop and swing on the descent.
• -Shrugging up with the arms instead of holding a stable hang.