Hanging Leg-Hip Raise (with ab straps)
The Hanging Leg-Hip Raise (with ab straps) primarily works the Rectus Abdominis, with secondary activation of the Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae. It is a bodyweight compound exercise at intermediate difficulty.
The Hanging Leg-Hip Raise (with ab straps) is a intermediate compound exercise requiring no equipment, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight compound pull exercise targeting the Rectus Abdominis.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, External Obliques, Iliopsoas, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
How to Perform
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 byhanging from bar.
- Rectus Abdominis and Obliques onlydynamically contractif actual waist flexion occurs.
- With no waist flexion, Rectus Abdominis and External Oblique will onlyisometrically contractto stabilize pelvis and waist during hip flexion.
- It may be necessary to completely flex hips before waist flexion is possible.
- SeeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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