Legs · Bodyweight
Hanging Straight Leg Hip Raise
How to do the hanging straight leg hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from a pull-up bar with arms extended and shoulders engaged. Keeping your legs straight, raise them up in front of you, then continue past horizontal by curling your hips up toward the bar. Lower your legs slowly back to a dead hang with control.
- 1Feel your lower abs and hip flexors lift your straight legs and curl your
- 2hips up
- 3Drive past horizontal by rolling your pelvis toward the bar
- 4Control the descent so you don't swing or use momentum
Common mistakes
- Don't swing your body or kip your legs up with momentum
- Avoid letting your shoulders shrug up or your grip relax
- Don't arch your lower back; keep your core engaged
Muscles worked
The hanging straight leg hip raise mainly works the hip flexors and lower abs, with the upper abs, forearms, obliques, and glutes assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ForearmsSupport
- ObliquesSupport
- GlutesSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
Kovo programs the hanging straight leg hip raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.