Which muscles do Weighted Hanging Leg Hip Raises work?

Weighted Hanging Leg Hip Raises primarily target the lower abs, while also engaging the upper abs, obliques, and hip flexors. The added resistance increases recruitment of your core stabilizers and helps build overall abdominal strength more effectively than bodyweight variations.

What equipment do I need for Weighted Hanging Leg Hip Raises?

You will need a sturdy pull-up bar and a dumbbell or weight plate that can be securely held between your feet. If you don’t have a dumbbell, ankle weights or a medicine ball can be effective alternatives.

Are Weighted Hanging Leg Hip Raises suitable for beginners?

This exercise is challenging and better suited for those who already have good core strength and grip endurance. Beginners can start with bodyweight hanging leg raises or bent knee raises before progressing to the weighted version.

What are common mistakes to avoid during Weighted Hanging Leg Hip Raises?

Avoid using momentum by swinging your legs, as this reduces core engagement and stresses the lower back. Keep your movement controlled, your core tight, and exhale as you lift your legs for maximum effectiveness.

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

A good starting point is 3–4 sets of 8–12 controlled reps. Focus on quality form and avoid rushing, reducing the weight if you cannot maintain proper technique for all repetitions.

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

Ensure your grip on the pull-up bar is secure and the weight between your feet is stable to avoid dropping it. Warm up your shoulders and core before starting, and avoid the exercise if you experience lower back pain.

What variations can I try to modify Weighted Hanging Leg Hip Raises?

You can perform the movement with bent knees to reduce difficulty, or add a twist at the top to engage the obliques more. Using resistance bands between your feet instead of a dumbbell can also provide a different type of challenge.

Weighted Hanging Leg Hip Raise

Target Muscles

Primary:

Secondary:

Equipment Required

Pull-up Bar

Dumbbell

Exercise Type

Weight & Reps

How To Do

Hang from a pull-up bar with a weight secured between your feet, arms fully extended and core engaged. Keeping your legs straight, raise them by bending at the hips until your thighs approach your torso, then lower slowly without swinging. Focus on controlled movement and squeeze your abs at the top.

Step-by-Step Instructions

Begin by hanging from a pull-up bar with your arms fully extended and your hands shoulder-width apart, using an overhand grip.
Secure a dumbbell or weight plate between your feet or ankles, ensuring it is held firmly.
Engage your core and keep your legs straight as you prepare to lift them.
Slowly raise your legs upward by bending at the hips, bringing your knees toward your chest while keeping control of the weight.
Continue lifting until your thighs are near your torso or as high as your flexibility allows.
Pause briefly at the top of the movement, squeezing your abdominal muscles.
Slowly lower your legs back to the starting position in a controlled manner, avoiding any swinging or momentum.
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 Hip Raise

Lower Abs

Pull-up Bar

Hanging Straight Leg Raise

Lower Abs

Pull-up Bar

Smith Machine Hip Raise

Lower Abs

Barbell

Weighted Twisting Crunch (on bench)

Obliques

Upper Abs

Bench • Dumbbell

Frequently Asked Questions

Which muscles do Weighted Hanging Leg Hip Raises work?: Weighted Hanging Leg Hip Raises primarily target the lower abs, while also engaging the upper abs, obliques, and hip flexors. The added resistance increases recruitment of your core stabilizers and helps build overall abdominal strength more effectively than bodyweight variations.
What equipment do I need for Weighted Hanging Leg Hip Raises?: You will need a sturdy pull-up bar and a dumbbell or weight plate that can be securely held between your feet. If you don’t have a dumbbell, ankle weights or a medicine ball can be effective alternatives.
Are Weighted Hanging Leg Hip Raises suitable for beginners?: This exercise is challenging and better suited for those who already have good core strength and grip endurance. Beginners can start with bodyweight hanging leg raises or bent knee raises before progressing to the weighted version.
What are common mistakes to avoid during Weighted Hanging Leg Hip Raises?: Avoid using momentum by swinging your legs, as this reduces core engagement and stresses the lower back. Keep your movement controlled, your core tight, and exhale as you lift your legs for maximum effectiveness.
How many sets and reps should I do for Weighted Hanging Leg Hip Raises?: A good starting point is 3–4 sets of 8–12 controlled reps. Focus on quality form and avoid rushing, reducing the weight if you cannot maintain proper technique for all repetitions.
What safety tips should I follow for Weighted Hanging Leg Hip Raises?: Ensure your grip on the pull-up bar is secure and the weight between your feet is stable to avoid dropping it. Warm up your shoulders and core before starting, and avoid the exercise if you experience lower back pain.
What variations can I try to modify Weighted Hanging Leg Hip Raises?: You can perform the movement with bent knees to reduce difficulty, or add a twist at the top to engage the obliques more. Using resistance bands between your feet instead of a dumbbell can also provide a different type of challenge.