Hanging Leg Hip Raise

Instructions

1
Stand facing the pull-up bar with feet hip-width apart and grasp the bar with an overhand grip slightly wider than shoulder-width, arms fully extended
2
Engage your core and maintain an upright torso position. Keep your shoulders packed and chest open throughout the movement
3
Lower your body in a controlled manner by bending the knees and hips simultaneously, allowing your legs to fold beneath you while maintaining grip on the bar. Continue lowering until knees reach approximately 90 degrees or thighs approach parallel to the ground
4
Drive through your quadriceps to extend the knees and hips, lifting your body back to the starting position with legs fully extended. Maintain tension in the core and avoid swinging
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYAdvanced

Overview

If you want to isolate and overload the Rectus Femoris, the Hanging Leg Hip Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

To maximize the Hanging Leg Hip Raise , actively squeeze the Rectus Femoris at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hanging Leg Hip Raise
  • Cable Hanging Leg Hip Raise
  • Banded Hanging Leg Hip Raise

Beginner Tips

If you are new to the Hanging Leg Hip Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions