Hanging Twisting Leg Hip Raise
The Hanging Twisting Leg Hip Raise primarily works the External Obliques, with secondary activation of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Rectus Abdominis, Sartorius, Tensor Fasciae Latae and stabilizer support from the Rectus Femoris. It is a bodyweight compound exercise at intermediate difficulty.
The Hanging Twisting Leg Hip Raise is a intermediate compound exercise requiring no equipment, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Rectus Abdominis, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight compound pull exercise targeting the External Obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Rectus Abdominis, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Rectus Abdominis, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Femoris act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Grasp and hang from high bar with shoulder width or slightly wider overhand grip.
Execution
- Raise legs to one side by flexing hips and knees until hips are completely flexed or knees are well above hips.
- Continue to raise knees toward shoulder by flexing waist toward one side.
- Return until waist, hips, and knees are extended downward.
- Raise legs to opposite side in same manner.
- Continue by bending legs and lifting knees high to each side until spine is full flexed to one side, alternating between sides.
Comments
- Obliques are largely exercised isometrically with relatively little movement.
- Obliques and Rectus Abdominis onlycontract dynamicallyif actual waist flexion occurs.
- With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion.
- Also known as Hanging Twisting Knee Hip Raise.
- Exercise can be performed withab straps.
- Also seeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
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 (External Obliques) and can be substituted based on your equipment or variation preferences.
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