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Hanging Straight Leg Hip Raise

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The Hanging Straight Leg Hip Raise is a challenging abdominal exercise that targets the lower abs, hip flexors, and obliques, promoting core strength and stability. It's ideal for intermediate to advanced fitness enthusiasts who want to enhance their abdominal definition and improve overall body control. By incorporating this exercise into their routine, individuals can expect improved posture, enhanced athletic performance, and a reduction in lower back pain.


Step-by-step guide:

  1. Keep your legs together and straight, then slowly raise them up in front of you until they are parallel to the ground.
  2. Once your legs are parallel, continue the movement by lifting your hips towards your chest, making sure to keep your legs and back straight.
  3. Hold this position for a moment, then slowly lower your hips and legs back down to the starting position in a controlled manner.
  4. Repeat this exercise for the desired number of repetitions, making sure to maintain proper form throughout.

Exercise Tips:

  • Controlled Movement: Avoid swinging or using momentum to lift your legs. This is a common mistake that can lead to ineffective exercise and potential injury. Instead, focus on using your core muscles to control the movement of your legs.
  • Breathing: Proper breathing is essential when performing this exercise. Exhale as you lift your legs and inhale as you lower them. Holding your breath can cause unnecessary strain on your body.
  • Progress Gradually: If you're a beginner, you might find it challenging to perform this exercise with straight legs. You can start with bent knees and gradually straighten them as your strength improves. Avoid rushing into the advanced stage as it might lead to injury.


Can beginners do the Hanging Straight Leg Hip Raise?

Yes, beginners can do the Hanging Straight Leg Hip Raise exercise, but it might be challenging. This exercise requires a good amount of core strength and control. Beginners should start with easier variations, like the hanging knee raise or lying leg raise, and gradually progress to the Hanging Straight Leg Hip Raise as their strength improves. Always remember to perform exercises with proper form to avoid injury.

What are common variations of the Hanging Straight Leg Hip Raise?

  • Weighted Straight Leg Hip Raise: Adding weight, such as a medicine ball between your feet, increases the difficulty and intensity of the exercise, targeting your core muscles more effectively.
  • Oblique Hanging Straight Leg Hip Raise: This variation involves twisting your hips to one side as you raise your legs, which targets the oblique muscles on the sides of your abdomen.
  • Hanging Straight Leg Hip Raise with a Twist: In this variation, you raise your legs straight up and then twist your lower body to the side, which targets the obliques and the lower abs at the same time.
  • Alternating Hanging Straight Leg Hip Raise: This variation involves raising one leg at a time, which can help to improve balance and coordination while still providing a good workout for the core muscles.

What are good complementing exercises for the Hanging Straight Leg Hip Raise?

  • Bicycle Crunches also complement the Hanging Straight Leg Hip Raise as they both involve hip flexion and extension movements, which not only strengthen the abdominal muscles, but also improve hip mobility.
  • Russian Twists are a great complementary exercise because, like the Hanging Straight Leg Hip Raise, they engage the entire core, but with a special emphasis on the obliques, enhancing the rotational strength and flexibility of the torso.

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