Weighted Hanging Leg-hip Raise
Learn how to do the Weighted Hanging Leg-hip Raise with proper form and technique. This weighted exercise primarily targets your Abs, with secondary emphasis on Hip Flexors, Lower Back.
How to Do the Weighted Hanging Leg-hip Raise
Follow these steps to perform the Weighted Hanging Leg-hip Raise with correct form:
- 1Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
- 2Engage your core and lift your legs up in front of you, keeping them straight.
- 3Continue lifting until your legs are parallel to the ground or slightly higher.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat for the desired number of repetitions.
Weighted Hanging Leg-hip Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- weighted
- Body Part
- waist
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Weighted Hanging Leg-hip Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Weighted Hanging Leg-hip Raise work?
The Weighted Hanging Leg-hip Raise primarily targets your Abs. Secondary muscles worked include Hip Flexors, Lower Back. This makes it an effective exercise for developing your waist.
What equipment do I need for the Weighted Hanging Leg-hip Raise?
The Weighted Hanging Leg-hip Raise requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Weighted Hanging Leg-hip Raise with proper form?
Start by Hang from a pull-up bar with your arms fully extended and your palms facing away from you. Engage your core and lift your legs up in front of you, keeping them straight. Continue lifting until your legs are parallel to the ground or slightly higher. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Weighted Hanging Leg-hip Raise?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Weighted Hanging Leg-hip Raise?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Weighted Hanging Leg-hip Raise best for?
The Weighted Hanging Leg-hip Raise fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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