Weighted Hanging Straight Leg Raise

Instructions

1
Hang from a pull-up bar with arms fully extended, feet together, and body in a neutral position with core engaged and slight posterior pelvic tilt
2
Maintain a firm grip on the bar with hands shoulder-width apart, depress and retract scapulae slightly to stabilize shoulder position
3
Lower the legs in a controlled manner by allowing hip flexors to lengthen while resisting gravity, maintaining slight knee bend to reduce lower back strain
4
Drive knees upward toward chest by flexing hip and contracting rectus abdominis, bringing thighs to approximately horizontal or higher, then slowly lower back to starting position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis
EQUIPMENTWeighted
DIFFICULTYIntermediate

Overview

The Weighted Hanging Straight Leg 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 Hips development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Weighted Hanging Straight Leg Raise
  • Cable Weighted Hanging Straight Leg Raise
  • Banded Weighted Hanging Straight Leg Raise

Beginner Tips

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

Frequently Asked Questions