Instructions

1

Hang from a pull-up bar with arms fully extended, grip shoulder-width apart, body in a straight vertical line from hands to feet

2

Establish a firm grip on the bar with both hands, engage your core and ensure your body is relaxed in a dead hang position before initiating movement

3

Lower your body back toward the starting position by extending your hips and lowering your legs in a controlled manner, resisting the pull of gravity

4

Drive your hips forward and curl your knees up toward your chest in a powerful motion, flexing your abs to lift your legs to approximately chest or chin level, then lower with control

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques, Pectoralis Minor

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

When programming for Rectus Abdominis growth, the Hanging Straight Leg Hip Raise stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Improves overall Hips, Waist stability and proprioception during heavy loads.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Significantly enhances the structural integrity and power of the Rectus Abdominis.

Pro Tips

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

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliques, Pectoralis Minor to maintain control of the Body weight.

Exercise Variations

Dumbbell Hanging Straight Leg Hip Raise
Cable Hanging Straight Leg Hip Raise
Banded Hanging Straight Leg Hip Raise

Beginner Tips

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

Hanging Straight Leg Hip Raise