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CoreBodyweightIsolation — hip flexion

Hanging Leg Raise

Reviewed by Bryan Cortez, MS

Curl the pelvis, don't swing the legs — the abs lift, not the hip flexors.

Rep Sweet Spot
8-15
Sets
2-4
sets
RIR
0-2

How to do it

Setup

  • Dead hang from a bar (or elbow straps), shoulders engaged, legs straight.

Execution

  • Curl the pelvis up and raise the legs, leading with a posterior pelvic tilt (not just hip flexion), control down; don't swing.

Common Errors

  • Swinging from the hips with no pelvic curl
  • Using momentum to kip the legs up
  • Half reps (legs barely rise)
  • Losing the shoulder/scapular engagement at the hang

No-Fly Zone

under 5 reps (you'll swing instead of curling the pelvis)

Programming

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If it hurts

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The Evidence

Builds the abs through a big range with a stretch. Does NOT train rotation/anti-rotation — add oblique work.

SFR — 2.3

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.