A hanging straight leg hip raise finished with a twist, curling the hips up and rotating the legs to one side to load the obliques at the hardest part of the range.
복근맨몸Hip flexion with rotation
시작
끝
주동근
복사근복직근
협응근
고관절 굴곡근전완광배근
장비
맨몸
패턴
Hip flexion with rotation
준비 자세
01Hang from a pull-up bar with an overhand shoulder-width grip.
02Pack the shoulders and brace the trunk.
03Lock the knees and press the legs together.
04Begin from a completely still dead hang.
수행
01Raise the straight legs to horizontal by flexing at the hips.
02Curl the pelvis up while rotating the hips so the feet travel toward one side.
03Finish with the legs high and angled to that side, hips curled.
04Untwist and lower under control, then repeat toward the other side.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Use 2 to 4 sets of 4 to 8 reps per side; this is an advanced movement.
-Earn the straight (non-twisting) leg hip raise for 8 strict reps first.
-Keep it early in the session; grip and oblique fatigue degrade form fast.
