Hanging Leg-Hip Raise

Instructions

Preparation

Stand below ab straps hanging from high bar. Place upper arms in straps and grasp straps above.

Execution

Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended downward. Repeat.

Comments

Exercise can be performed without ab straps just by hanging from bar. Rectus Abdominis and Obliques only dynamically contract if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only isometrically contract to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth.

Easier

Lie on flat surface or incline to make this exercise less intense.

• Incline Leg Hip Raise

Harder

Exercise can be performed with added weight to increase intensity.

• Weighted Hanging Leg Hip Raise

Classification

Utility:	Basic
Mechanics:	Compound
Force:	Pull

Muscles

Target

• Rectus Abdominis

Synergists

• Iliopsoas
• Tensor Fasciae Latae
• Pectineus
• Sartorius
• Adductor Longus
• Adductor Brevis
• Obliques

Dynamic Stabilizers

• Rectus Femoris