Legs · TRX
Ring Hanging Leg Hip Raise
How to do the ring hanging leg hip raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- TRX
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from the TRX handles with your arms extended and shoulders engaged. Lift your legs by flexing your hips, raising your knees or legs toward your chest, then lower with control and no swing. Keep your shoulders locked down and brace your core throughout.
- 1Lower abs and hip flexors driving the legs up
- 2Legs rising to at least hip level with control
- 3A slow, controlled descent without swinging
Common mistakes
- Using momentum to swing the legs up
- Letting your shoulders shrug toward your ears
- Arching your lower back at the bottom
Muscles worked
The ring hanging leg hip raise mainly works the hip flexors and lower abs, with the forearms, upper abs, lats, obliques, and glutes assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ForearmsSupport
- Upper AbsSupport
- LatsSupport
- ObliquesSupport
- GlutesSupport
- BicepsMinor
- Upper TrapsMinor
- QuadsMinor
Kovo programs the ring hanging 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.