If you're looking to build phenomenal core strength, enhance mobility, and improve your overall performance, then look no further than the Hanging Leg & Hip Raise. This exercise, often overlooked in favor of more popular core workouts, can be a game-changer for anyone seeking a rock solid midsection.

In this guide, you'll learn:

What the Hanging Leg & Hip Raise is and who it benefits
The anatomy and muscles worked during this exercise
The benefits of incorporating this movement into your routine
Detailed step-by-step instructions on how to properly perform the exercise
Pro tips for better results and common mistakes to avoid
Programming strategies for core strength, hypertrophy, and rehab & stability
Variations and progressions, and when to use this exercise

🔍 What Is the Hanging Leg & Hip Raise?

The Hanging Leg & Hip Raise is a challenging core exercise where you hang from a bar and lift your legs towards your chest, while also lifting your hips towards the bar. This movement is fantastic for anyone looking to improve their abdominal strength and hip mobility.

🧠 Anatomy and Muscles Worked

Primary Movers

Rectus abdominis: The "six-pack" muscle, engaged throughout the entire lift.
Hip Flexors: These muscles lift your legs during the initial phase of the movement.

Secondary/Supporting

Obliques: These muscles on the sides of your abdomen assist the primary movers and help stabilize your body.
Forearms and shoulders: They support your body as you hang from the bar.

✅ Benefits of the Hanging Leg & Hip Raise

Enhanced Core Strength: This exercise targets all the major core muscles.
Improved Mobility: Regular practice can significantly improve hip and spine mobility.
Better Performance: A stronger core can enhance performance in other sports and activities.
Improved Posture: It helps address anterior pelvic tilt, a common postural issue.
Increased Grip Strength: The hanging position also trains your grip and shoulder strength.

🛠️ How to Perform the Hanging Leg & Hip Raise (Step-by-Step)

Setup

Hang from a pull-up bar with your hands shoulder-width apart.

Execution

With control, lift your legs and hips until your thighs are parallel to the ground.
Continue to lift your hips towards the bar.
Slowly lower back to the starting position.

Reps

Perform 3 sets of 10-15 reps, or until failure.

🧠 Pro Tips for Better Results

Keep your movements controlled to maximize muscle engagement.
Avoid swinging or using momentum.
Breathe out as you lift your legs, breathe in as you lower them.
Try to keep your legs straight if your mobility allows it.

❌ Common Mistakes to Avoid

Mistake	Why It’s Bad
Using Momentum	This reduces muscle engagement and can lead to injury.
Not Lifting Hips	Failing to raise the hips reduces the effectiveness of the exercise.
Bending the Arms	This puts unnecessary strain on the arms and shoulders.

🧬 Programming Strategies

Core Strength

3 sets of 10-15 reps, 1 minute rest between sets

Hypertrophy

4 sets of 15-20 reps, 30 seconds rest between sets

Rehab & Stability

2 sets of 5-10 reps, with a focus on slow, controlled movement

🔁 Variations and Progressions

Variation	Purpose
Hanging Knee Raise	Easier version for beginners
Weighted Hanging Leg & Hip Raise	Increased resistance for advanced trainers

🧱 When to Use the Hanging Leg & Hip Raise

As a core-focused exercise in your routine
To improve hip mobility
When training for sports that require abdominal strength
To enhance grip strength
To correct anterior pelvic tilt

The Hanging Leg & Hip Raise is more than just a core exercise. It's a comprehensive tool for mobility, strength, and performance. Remember, mindful movement and consistency are key. So, incorporate this exercise into your routine, and you'll soon see the benefits unfold.