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운동 라이브러리
Weighted Hanging Leg-Hip Raise
A hanging leg raise with a dumbbell or ankle weight where the pelvis lifts at the top, loading the lower abs through their hardest range.
복근기타Hip flexion
주동근
복직근
협응근
고관절 굴곡근복사근전완광배근
장비
기타
패턴
Hip flexion
준비 자세
- 01Secure a light dumbbell between the feet or strap ankle weights on.
- 02Hang from a pull-up bar with a shoulder-width overhand grip.
- 03Set the shoulders by pulling them slightly down and back.
- 04Kill any body swing before the first rep.
수행
- 01Raise the legs, bending the knees as needed to manage the load.
- 02As the thighs pass horizontal, curl the pelvis up toward the ribs.
- 03Finish with the hips visibly lifted and the lower back rounded.
- 04Lower the pelvis first, then the legs, back to a dead hang under control.
체크포인트
- -The pelvis tilts and rises at the top; this is what separates it from a plain leg raise.
- -No swing develops between reps.
- -The weight stays secure between the feet through the descent.
- -Grip and shoulders stay active, not passively hanging.
흔한 실수
- -Stopping at hip height and skipping the hip raise portion.
- -Kipping to launch the weight upward.
- -Using a weight so heavy the descent becomes a free fall.
- -Losing shoulder position and hanging on the passive structures.
프로그래밍 노트
- -Use 3 to 4 sets of 6 to 10 reps; this is a low-rep, high-tension ab movement.
- -Master the unweighted hanging leg-hip raise for 12 reps before adding load.
- -Place it first in ab training since grip and control demands are high.