Instructions

1

Hang from a pull-up bar with arms fully extended, feet together, and body in a neutral vertical position. Maintain a firm grip with hands shoulder-width apart.

2

Engage your core muscles and prepare for the movement by taking a deep breath. Keep shoulders stable and prevent excessive swinging or momentum.

3

Lower your legs with control as you extend them downward against gravity, allowing the abdominal muscles to lengthen. This is the eccentric phase where you resist the weight of your legs.

4

Contract your abdominal muscles to lift your knees toward your chest in a controlled motion, raising your legs upward. Exhale as you complete the rep and return to the starting position with legs extended but controlled.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Pectineus

EQUIPMENTWeighted

DIFFICULTYIntermediate

Overview

The Weighted Hanging leg hip raise is an incredibly effective Strength movement designed to fully engage the Rectus Abdominis. By utilizing Weighted, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Waist development.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Waist stability and proprioception during heavy loads.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Utilizes Weighted to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Weighted rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Control the eccentric (lowering) phase of the Weighted Hanging leg hip raise for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Sartorius, Pectineus to maintain control of the Weighted.

Beginner Tips

If you are new to the Weighted Hanging leg hip raise, focus on mastering the movement pattern with zero weight before adding Weighted.

Weighted Hanging leg hip raise