Weighted Hanging leg hip raise
Expert Advice
Control the descent of your legs to increase time under tension for the abdominal muscles.
How-to-do Steps
- Hang from a pull-up bar with your legs straight down and a weight between your feet if needed.
- Brace your core and raise your legs by flexing the hips while keeping your knees straight.
- Continue to raise your legs until the hips are fully flexed.
- Lower your legs back down to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Hanging leg hip raise primarily targets the Abs, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Quads30%
Equipment
Weighted
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Hanging leg hip raise work?
Weighted Hanging leg hip raise primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Hanging leg hip raise?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Hanging leg hip raise suitable for beginners?
Weighted Hanging leg hip raise is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
