Hanging Straight Leg-Hip Raise

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Instructions Preparation Grasp and hang from high bar. Execution Raise legs by flexing hips until fully flexed. Continue to raise feet toward bar by flexing waist. Return until waist and hips are extended downward. Repeat. Comments Attempt to decrease shoulder flexion during movement. Rectus Abdominis and Obliques only dynamically contract only if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only isometrically contract to stabilize pelvis and waist during hip flexion. Waist flexion will occur earlier in lift if legs are straighter or Hamstrings are not that flexible. See Spot Reduction Myth and Lower Ab Myth. Also Weighted Hanging Straight Leg Raise. Easier Movement can be made easier by Bending knees or performing exercise on incline board. Hanging Leg-Hip Raise Incline Leg-Hip Raise Harder Exercise can be made more challenging placing weight between ankles although caution should be practiced not to accidentally drop weight onto head or body.

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Rectus Abdominis Synergists Iliopsoas Tensor Fasciae Latae Sartorius Pectineus Adductor Longus Adductor Brevis Rectus Femoris Obliques Quadriceps