Weighted Hanging leg hip raise Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Dumbbell
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Adductor Brevis, Tensor Fasciae Latae, Obliques, Adductor Longus, Sartorius, Iliopsoas, Pectineous
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Leg Raise
How to: Weighted Hanging leg hip raise
- Hang from a pull-up bar with a dumbbell held between your feet.
- Engage your core and raise your legs until they are parallel to the ground.
- Hold for a moment, then lower back down with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of controlled movements.
- Not fully engaging the core.
- Avoiding the full range of motion.
Modifications
- Perform the exercise with no weight to build strength before adding weight.
- Use straps on the bar to help support weight if grip strength is an issue.
Tips
- Engage your core throughout the movement to stabilize your body.
- Avoid swinging your legs; instead, control the movement to maximize the effectiveness.
Tags
core
abs
strength
hanging
weighted
hip raise