Hanging Leg Hip Raise

The Hanging Leg-Hip Raise is an exercise focused on the abdominals, although some muscles in the thighs and pelvis also actively contribute.

As the name indicates, the legs are raised first. Two muscles in the thighs and muscles in the pelvis are primarily involved.

The exercise is then extended by also raising the pelvis itself toward the chest. This is mainly a function of the rectus abdominis (the basis of the 'six-pack'). It draws the pelvis toward the sternum by rounding the back.

Hanging Leg-Hip Raise execution

Hang from a pull-up bar

Raise the knees using the legs

In a smooth movement, continue bringing the knees toward the chest or higher by raising the pelvis and hips themselves.

Hanging Leg-Hip Raise

Active muscles:

Abdominals:

Rectus abdominis
Obliquus externus abdominis (external oblique)
Obliquus internus abdominis (internal oblique)
Musculus transversus abdominis (transverse abdominis, or 'corset muscle')

Pelvis:

Psoas major
Iliacus

Legs:

Rectus femoris
Sartorius

Hanging Leg-Hip Raise technique

You do not perform this and similar leg- or knee-raise exercises to train the lower abdominals. That is not possible! You train the entire rectus abdominis, not a specific part of it.

During the first part of the exercise, muscles in the pelvis and thighs are primarily engaged. The rectus femoris brings the thigh toward the pelvis and the lower spine, and vice versa. The weaker sartorius and muscles in the pelvis (psoas major and iliacus) assist the rectus femoris with this.

The abdominal muscles become more isolated in the second part of the exercise, when the pelvis itself is raised. Nevertheless, many people who want to train their abdominals consciously or unconsciously do not perform this part of the exercise.

The exercise can also be performed in a dip station with support pads for the forearms and back. In that case too, it is important that the pelvis also moves forward and upward. Therefore, make sure that your lower back no longer makes contact with the equipment at the end of the exercise.

At a glance