Weighted Hanging Leg-Hip Raise
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Adductor Brevis, Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Weighted
- Body part
- Waist
- Type
- Strength
The weighted hanging leg-hip raise is a demanding hanging core exercise that targets the rectus abdominis through a full range of hip flexion, with significant assistance from the iliopsoas, obliques, adductor longus, adductor brevis, sartorius, pectineus, and tensor fasciae latae. Adding external load via a dumbbell or ankle weights increases the demand on the entire anterior core. It is well suited for athletes and lifters who have mastered the bodyweight version and want to build greater core strength and hip flexor hypertrophy.
How to do the Weighted Hanging Leg-Hip Raise
- 1Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended, and shoulders actively engaged — avoid letting the bar pull you into a passive shrug.
- 2Secure the weight between your feet or fasten ankle weights, then allow your legs to hang straight down as your starting position.
- 3Brace your core and press your lower back into a slight posterior tilt to pre-tension the abdominals before initiating the movement.
- 4Exhale and raise your legs by flexing your hips, keeping your knees locked or only slightly bent, until your thighs are at least parallel to the floor.
- 5Continue lifting your hips — curl the pelvis upward and toward your chest so your lower back rounds away from vertical; this posterior pelvic tilt is what maximally contracts the rectus abdominis.
- 6Hold the top position for a brief pause, feeling full tension across your abs and hip flexors.
- 7Inhale and lower your legs under complete control back to the starting hang, resisting gravity rather than letting the weight swing down.
- 8Reset the brace at the bottom before initiating the next rep; do not use momentum or a kip.
Form tips
- The key distinction of this exercise is the hip raise — you must curl the pelvis up and posteriorly tilt the hips at the top; simply lifting the legs to parallel works the hip flexors far more than the abs.
- Squeeze the weight firmly between your feet or use securely fastened ankle weights so the load does not shift mid-rep and alter your mechanics.
- Keep your grip strong and your shoulders packed throughout the set; if your grip fatigues before your abs, use lifting straps so the target muscles can be trained effectively.
- Control the eccentric (lowering) phase over 2–3 seconds — this is where much of the core strength stimulus comes from.
- Start with a load that still allows you to achieve full pelvic curl on every rep; a weight that forces you to stop at parallel defeats the purpose of the exercise.
Common mistakes
- Stopping at parallel without posteriorly tilting the pelvis — this turns the movement into a hip flexor exercise and largely bypasses the rectus abdominis.
- Swinging or kipping the legs to generate momentum, which reduces tension on the core and shifts the work away from the target muscles.
- Using too much weight before mastering pelvic control, which forces compensation through swinging and shortens the effective range of motion.
- Letting the shoulder girdle go passive and the body drop into a passive hang, which places excessive stress on the shoulder capsule.
- Rushing the descent and allowing the legs to drop freely, eliminating the eccentric stimulus and increasing the risk of lower-back strain from a sudden rebound at the bottom.
Frequently asked questions
What is the difference between a hanging leg raise and a hanging leg-hip raise?
A standard hanging leg raise lifts the legs to parallel or beyond using hip flexion, which primarily loads the iliopsoas and hip flexors. A hanging leg-hip raise adds a posterior pelvic tilt at the top — curling the hips toward the chest — which maximally contracts the rectus abdominis and makes it a true ab exercise rather than a hip flexor dominant one.
How do I add weight to a hanging leg-hip raise?
The most common options are holding a light dumbbell between your feet or wearing ankle weights secured with straps. Start with 2.5–5 kg and only increase load once you can perform every rep with a full pelvic curl and a controlled descent.
What muscles does the weighted hanging leg-hip raise work?
It primarily targets the rectus abdominis, with the iliopsoas, obliques, adductor longus, adductor brevis, sartorius, pectineus, and tensor fasciae latae acting as synergists to flex and stabilize the hips throughout the movement.
How many reps should I do for this exercise?
Because the added weight limits rep range, most lifters work in sets of 6–12 reps. Prioritize full range of motion and pelvic curl on every rep over hitting a specific number; reduce the load if form breaks down before the set is complete.
Can I do this exercise if I have lower-back issues?
Hanging exercises that involve posterior pelvic tilt can actually be lower-back friendly compared to floor crunches, but you should consult a qualified health professional before adding external load if you have a diagnosed lumbar condition. Begin with the bodyweight version and only progress to weighted if you have no pain during or after the exercise.
