Hanging Straight Twisting Leg Hip Raise

Setup

1. 01Hang from a pull-up bar with an overhand shoulder-width grip.
2. 02Pack the shoulders and brace the trunk.
3. 03Lock the knees and press the legs together.
4. 04Begin from a completely still dead hang.

Execution

1. 01Raise the straight legs to horizontal by flexing at the hips.
2. 02Curl the pelvis up while rotating the hips so the feet travel toward one side.
3. 03Finish with the legs high and angled to that side, hips curled.
4. 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.