Weighted Hanging Leg Hip Raise
- Secondary muscles
- Hip Flexors, Spine
- Body part
- Core
- Position
- Hanging
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Ankle weights or a dumbbell held between the feet turn the hanging leg raise into something you can load in small, measurable jumps, and the added mass makes the top-end hip curl brutally strict. Save it for after the bodyweight Hanging Leg Raise (Hip Lift) is clean for eight - grip usually gives out before the abs do.
How to do the Weighted Hanging Leg Hip Raise
- Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- Engage your core and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or slightly higher.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Breathe out as you crunch and let the last bit of air leave the lungs at the top of each rep.
Muscles worked
Primary
Abs · Core
The rectus abdominis shortens to bend the spine forward, and each rep should end with the upper abs fully contracted and the ribs pulled down.
Secondary
- Hip Flexors — The hip flexors take over if your feet are anchored and you come up too high; keep the range short to leave them out.
- Spine
Common mistakes
- Pulling on the neck — hands behind the head should support, not yank; keep the elbows wide and the chin about a fist away from the chest.
- Sitting all the way up — a crunch is a curl of the ribs toward the pelvis, not a sit-up; the lower back should stay on the floor the whole time.
- Cranking out fast reps — momentum does the work if you bounce; lift to a squeeze, hold for a count and lower slowly.
- Never adding load — once bodyweight reps get easy, hold a plate on the chest or use a cable rather than doing sets of 50.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Crunches close out a session after the heavy work, or they can fill the rest periods between sets of a lift that does not need much bracing. Pair a cable crunch with a cable side bend on the same stack.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Hanging Leg Hip Raise work?
The Weighted Hanging Leg Hip Raise primarily works the abs. It also involves the hip flexors and spine, which assist the movement and stabilise the joints.
Is the Weighted Hanging Leg Hip Raise good for beginners?
Not as a starting point. The Weighted Hanging Leg Hip Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Weighted Hanging Leg Hip Raise?
If you cannot do the Weighted Hanging Leg Hip Raise, try the Hip Lift Hanging Knee Raise, the Hip Lift Hanging Leg Raise or the Twisting Hip Lift Hanging Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Hanging Leg Hip Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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