Form cues
- Curl pelvis up
- Control the swing
- Ribs down
- Lift knees, not shoulders
Exercise
Hanging Leg Hip Raise
Waist, body weight
A hanging core exercise where you raise your knees and curl your hips upward to train the abs and hip flexors.
Target: abs. Also works: hip flexors, lower back.
Steps
- Hang from the bar with both hands and let your body settle into a dead hang.
- Pull your ribs down and brace your midsection to stop excess swinging.
- Bend your knees and lift them toward your chest by curling your hips upward.
- Raise until your thighs are at least parallel to the floor or your knees reach hip height.
- Pause briefly at the top while keeping your torso steady.
- Lower your legs with control until you return to a full hang.
Common mistakes
- Swinging the body to start each rep
- Shrugging the shoulders up toward the ears
- Dropping the legs quickly on the way down
- Only lifting the knees halfway with no hip curl
Breathing
Exhale as you raise your knees and curl your hips up; inhale as you lower back to the hang.
In the app, search for Hanging Leg Hip Raise and add it to a workout.