Hanging Leg Hip Raise
- Zielmuskel
- Iliopsoas, Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Sartorius, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The hanging leg hip raise is a bodyweight core exercise performed hanging from a pull-up bar, driving the hips upward to work the hip flexors (iliopsoas) and the rectus abdominis. The obliques, quadriceps, sartorius, and tensor fasciae latae assist, making it a strong choice for building lower-ab and hip-flexor strength.
Hanging Leg Hip Raise: So führst du sie aus
- 1Reach up and grip a pull-up bar with an overhand grip, hands roughly shoulder-width apart, and hang with your arms fully extended.
- 2Engage your shoulders by pulling them slightly down and back so you hang from active, not slack, shoulders.
- 3Brace your core and raise your straight legs up in front of you until they are roughly parallel to the floor.
- 4From this position, curl your pelvis upward by lifting your hips, rolling your tailbone toward your ribs to drive your legs higher.
- 5Squeeze your abs hard at the top, keeping the movement controlled rather than swinging.
- 6Lower your hips back down under control until your legs return to the parallel starting position.
- 7Complete your reps, then lower your legs and step off the bar safely.
Technik-Tipps
- Wrap your thumbs fully around the bar and keep a firm grip; use straps or chalk if your hands give out before your core does.
- Initiate the lift by tilting your pelvis, not by swinging your legs, so the abs do the work instead of momentum.
- Exhale as you raise your hips and inhale as you lower to help maintain core tension.
- Keep your shoulders active throughout to protect them and stay stable on the bar.
Häufige Fehler
- Swinging or using momentum to throw the legs up, which shifts the work off the abs and makes the rep easier than it looks.
- Only raising the legs without curling the hips, which limits the rectus abdominis contraction the move is meant to train.
- Hanging from completely relaxed shoulders, which stresses the shoulder joints and reduces stability.
- Dropping the legs and hips quickly instead of lowering under control, losing tension and risking a strained core.
Häufig gestellte Fragen
What muscles does the hanging leg hip raise work?
It targets the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, sartorius, and tensor fasciae latae assisting as synergists.
How is the hanging leg hip raise different from a hanging leg raise?
A standard leg raise stops once the legs reach parallel. The hip raise adds a pelvic tilt at the top, lifting the hips to roll the tailbone up, which increases the demand on the lower rectus abdominis.
Is the hanging leg hip raise good for beginners?
It is fairly advanced because it requires both grip endurance and core strength. Beginners can start with hanging knee raises or lying leg raises and progress to the full straight-leg hip raise over time.
How many sets and reps should I do?
Three to four sets of 8–15 controlled reps works well for most lifters. Stop the set once your form breaks down or you start swinging.
Why can't I do many reps before my grip fails?
Grip is often the limiting factor since you support your full bodyweight from the bar. Lifting straps or chalk let your hip flexors and abs reach fatigue before your hands do.
