What muscles do Hanging Straight Leg Hip Raises work?

Hanging Straight Leg Hip Raises primarily target the lower abs while also engaging the upper abs, obliques, and hip flexors. The exercise also challenges your grip, shoulders, and lats as you maintain stability while hanging.

What equipment do I need for Hanging Straight Leg Hip Raises and are there alternatives?

You will need a sturdy pull-up bar to perform Hanging Straight Leg Hip Raises safely. If you don’t have access to a bar, you can replicate the movement using parallel bars or by performing lying leg raises on the floor for a similar lower ab activation.

Are Hanging Straight Leg Hip Raises suitable for beginners?

The exercise can be challenging for beginners due to the grip strength and core control required. Beginners can start with bent knee raises or lying leg raises to build strength before progressing to the straight leg variation.

What are common mistakes to avoid when doing Hanging Straight Leg Hip Raises?

Common mistakes include swinging the legs for momentum, rounding the back excessively, and failing to engage the core. Focus on slow, controlled movements and keep your body stable to maximize lower abdominal engagement and reduce injury risk.

How many sets and reps should I do for Hanging Straight Leg Hip Raises?

Begin with 2–3 sets of 8–12 controlled reps, focusing on form rather than speed. More advanced athletes can increase to 3–4 sets of 12–15 reps or add ankle weights for extra resistance.

What safety tips should I follow for Hanging Straight Leg Hip Raises?

Ensure the pull-up bar is secure and can hold your weight, and keep your shoulders engaged to protect your joints. Avoid sudden jerky movements, breathe steadily, and stop if you feel sharp pain in your lower back or hips.

Are there variations of Hanging Straight Leg Hip Raises to make them easier or harder?

To make the exercise easier, try bent knee raises or partial range leg raises. For a harder challenge, you can lift your legs above parallel into an L-sit position or add resistance by holding a medicine ball between your feet.

Hanging Straight Leg Hip Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Pull-up Bar

Exercise Type

Reps Only

How To Do

Hang from a pull-up bar with your arms fully extended and legs straight. Keeping your core tight and body stable, raise your straight legs in front of you until they are parallel to the ground or higher, then lower them back down slowly without swinging. Focus on controlled movement to maximize lower ab engagement.

Step-by-Step Instructions

Begin by hanging from a pull-up bar with your arms fully extended and your legs straight. Your grip should be shoulder-width apart, and your palms should face forward (overhand grip).
Engage your core and keep your body stable. Avoid swinging or using momentum throughout the exercise.
Slowly raise your legs straight up in front of you, keeping them extended, until they are parallel to the ground or higher. Your hips should flex as you lift your legs.
Pause briefly at the top of the movement, ensuring your core remains tight and your body controlled.
Slowly lower your legs back to the starting position in a controlled manner. Avoid letting your legs drop too quickly.
Repeat for the desired number of repetitions.

Explore more lower abs exercises or pull-up bar exercises in our exercise library.

Alternative Exercises

Hanging Straight Leg Raise

Lower Abs

Pull-up Bar

Hanging Leg Hip Raise

Lower Abs

Pull-up Bar

Weighted Hanging Leg Hip Raise

Lower Abs

Pull-up Bar • Dumbbell

Smith Machine Hip Raise

Lower Abs

Barbell

Frequently Asked Questions

What muscles do Hanging Straight Leg Hip Raises work?: Hanging Straight Leg Hip Raises primarily target the lower abs while also engaging the upper abs, obliques, and hip flexors. The exercise also challenges your grip, shoulders, and lats as you maintain stability while hanging.
What equipment do I need for Hanging Straight Leg Hip Raises and are there alternatives?: You will need a sturdy pull-up bar to perform Hanging Straight Leg Hip Raises safely. If you don’t have access to a bar, you can replicate the movement using parallel bars or by performing lying leg raises on the floor for a similar lower ab activation.
Are Hanging Straight Leg Hip Raises suitable for beginners?: The exercise can be challenging for beginners due to the grip strength and core control required. Beginners can start with bent knee raises or lying leg raises to build strength before progressing to the straight leg variation.
What are common mistakes to avoid when doing Hanging Straight Leg Hip Raises?: Common mistakes include swinging the legs for momentum, rounding the back excessively, and failing to engage the core. Focus on slow, controlled movements and keep your body stable to maximize lower abdominal engagement and reduce injury risk.
How many sets and reps should I do for Hanging Straight Leg Hip Raises?: Begin with 2–3 sets of 8–12 controlled reps, focusing on form rather than speed. More advanced athletes can increase to 3–4 sets of 12–15 reps or add ankle weights for extra resistance.
What safety tips should I follow for Hanging Straight Leg Hip Raises?: Ensure the pull-up bar is secure and can hold your weight, and keep your shoulders engaged to protect your joints. Avoid sudden jerky movements, breathe steadily, and stop if you feel sharp pain in your lower back or hips.
Are there variations of Hanging Straight Leg Hip Raises to make them easier or harder?: To make the exercise easier, try bent knee raises or partial range leg raises. For a harder challenge, you can lift your legs above parallel into an L-sit position or add resistance by holding a medicine ball between your feet.