Hanging Leg Hip Raise
Expert Advice
Keep the movement controlled and focus on using your abs to lift your hips rather than swinging your legs for momentum.
How-to-do Steps
- Hang from a special bar with your legs straight down and your feet together.
- Brace your core and lift your legs up in front of you while simultaneously raising your hips towards your ribcage.
- Pause at the top of the movement, squeezing your abs.
- Slowly lower your legs and hips back to the starting position.
- Repeat for the desired number of repetitions.
Track Hanging Leg Hip Raise in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Hanging Leg Hip Raise primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Abs80%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What does Hanging Leg Hip Raise work?
Hanging Leg Hip Raise targets your quads and abs as the primary movers. It is a solid compound exercise that hits multiple areas at once. It is one of the most popular exercises for quads training. You will need a special bar for this one.
Is Hanging Leg Hip Raise good for beginners?
Yes. Hanging Leg Hip Raise uses a simple movement pattern that does not require advanced coordination. You just need a special bar to get started. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Hanging Leg Hip Raise?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
