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Movement · Waist

Hanging Straight Twisting Leg Hip Raise

Hang from a pull-up bar with your arms fully extended and your legs straight. Engage your core and lift your legs up towards your chest, keeping them straight. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side. Pause for a moment, then return to the starting position. Repeat the movement, but this time twist your hips to the opposite side. Continue alternating sides for the desired number of repetitions.

TargetAbs
Equipmentbody weight
Body partWaist

Technique

How to Perform

  1. 1

    Hang from a pull-up bar with your arms fully extended and your legs straight.

  2. 2

    Engage your core and lift your legs up towards your chest, keeping them straight.

  3. 3

    Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.

  4. 4

    Pause for a moment, then return to the starting position.

  5. 5

    Repeat the movement, but this time twist your hips to the opposite side.

  6. 6

    Continue alternating sides for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Abs

Secondary

ObliquesHip Flexors

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.