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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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