Hanging Straight Leg Hip Raise
Expert Advice
Keep your legs straight and avoid swinging to isolate the abs and hip flexors effectively.
How-to-do Steps
- Hang from a special bar with your hands shoulder-width apart.
- Keep your legs straight and raise them in front of you until your body forms an L shape.
- Lower your legs back down to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Hanging Straight Leg Hip Raise primarily targets the Abs, Quads, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Quads50%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Hanging Straight Leg Hip Raise work?
Hanging Straight Leg Hip Raise primarily targets the Abs, Quads. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Hanging Straight Leg Hip Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Hanging Straight Leg Hip Raise suitable for beginners?
Hanging Straight Leg Hip Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
