Weighted Hanging leg-hip raise
- Músculo objetivo
- Rectus Abdominis
- Músculos sinergistas
- Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipamiento
- Weighted
- Parte del cuerpo
- Waist
- Tipo
- Strength
The weighted hanging leg-hip raise is an advanced core strength exercise that targets the rectus abdominis, with the iliopsoas, obliques, adductor brevis, adductor longus, pectineus, sartorius, and tensor fasciae latae working as synergists. You hang from a pull-up bar with a weight clamped between your feet and lift your legs and hips in a controlled arc. The added load intensifies the standard hanging raise, building significant core and hip-flexor strength.
Cómo hacer el Weighted Hanging leg-hip raise
- 1Secure a light dumbbell or plate between your feet, or fasten ankle weights with a strap. Grip a pull-up bar slightly wider than shoulder-width with an overhand grip and hang at full arm extension.
- 2Pull your shoulder blades down and together, brace your core firmly, and squeeze the weight securely between your feet so it will not shift during the set.
- 3Exhale and raise your legs upward, simultaneously curling your hips toward your chest so your pelvis tilts posteriorly — this curl is essential for fully contracting the rectus abdominis.
- 4Continue lifting until your thighs are at least parallel to the floor, or higher if your flexibility allows, while maintaining control of the weight throughout.
- 5At the top, pause briefly and squeeze your abs to maximize tension on the rectus abdominis.
- 6Inhale and lower your legs back to the full hang position over 2–3 seconds — resist the urge to let gravity drop them.
- 7Complete all reps, then carefully release or remove the weight before dropping from the bar.
Consejos de técnica
- Keep your shoulder blades engaged throughout the set — passive shrugging transfers load onto your shoulder joints and reduces stability.
- Use a deliberate 2–3 second descent to maximize time under tension and eliminate momentum-driven swinging.
- Start with a very light weight (5–10 lb) to establish the full hip-curl pattern before adding heavier loads.
- Use wrist straps if grip fatigue causes you to fail before your core does — your abs should be the limiting factor, not your hands.
- Exhale forcefully as you lift and inhale on the way down to maintain intra-abdominal pressure and protect your lower back.
Errores comunes
- Swinging the hips with momentum instead of curling them with the abs — this shifts the work to the hip flexors and cheats the rectus abdominis out of full contraction.
- Raising only the legs without posteriorly tilting the pelvis at the top, which omits the critical phase that contracts the rectus abdominis through its full range.
- Loading too heavy too soon, causing the lower back to compensate and increasing the risk of lumbar strain.
- Letting the legs drop quickly on the descent, which loses tension on the core and can jolt the lower back.
- Gripping a weight that is too large or slippery — a dropped weight is a serious hazard; always verify the weight is secure before each set.
Preguntas frecuentes
What muscles does the weighted hanging leg-hip raise work?
The primary muscle is the rectus abdominis. The iliopsoas, obliques, adductor brevis, adductor longus, pectineus, sartorius, and tensor fasciae latae all contribute as synergists during the leg and hip lift.
How do I hold the weight during this exercise?
Clamp a dumbbell firmly between your feet or ankles, or use ankle weights with a secure buckle strap. Start with 5–10 lb and only increase once you can complete every rep with a full hip curl and a controlled descent.
How is this different from the regular hanging leg-hip raise?
The movement pattern is identical — the only difference is the added resistance. Held between your feet, the weight increases the demand on the rectus abdominis and synergists, making each rep harder and accelerating strength development compared to the bodyweight version.
Is the weighted hanging leg-hip raise suitable for beginners?
No — this is an advanced exercise. First master the unweighted hanging leg-hip raise, including a full posterior pelvic tilt at the top of every rep, before adding any load.
How many sets and reps should I do?
Three to four sets of 6–12 reps is a practical range for strength and hypertrophy. Choose a weight that allows full range of motion and control for all reps; if form breaks down before 6 reps, reduce the load.
