Hanging Leg Hip Raise
Expert Advice
Keep the movement controlled and focus on using your abs to lift your hips rather than swinging your legs for momentum.
How-to-do Steps
- Hang from a special bar with your legs straight down and your feet together.
- Brace your core and lift your legs up in front of you while simultaneously raising your hips towards your ribcage.
- Pause at the top of the movement, squeezing your abs.
- Slowly lower your legs and hips back to the starting position.
- Repeat for the desired number of repetitions.
Track Hanging Leg Hip Raise in FitAI
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Muscles Worked
Hanging Leg Hip Raise primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Abs80%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Hanging Leg Hip Raise work?
Hanging Leg Hip Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Hanging Leg Hip Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Hanging Leg Hip Raise suitable for beginners?
Yes, Hanging Leg Hip Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
