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