Core · Bodyweight
Weighted Hanging Leg Hip Raise
How to do the weighted hanging 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
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hang from a pull-up bar with arms extended and a dumbbell held between your feet or a weight strapped to your ankles. Raise your straight legs by flexing your hips, then curl your hips upward toward your chest at the top, contracting your lower abs. Lower with control and avoid swinging.
- 1Lower abs working hard as you lift the legs and curl the hips up
- 2A deliberate hip curl at the top, not just leg raising
- 3Your shoulders engaged to keep your body from swinging
Common mistakes
- Don't swing or use momentum to lift the legs and weight
- Avoid letting your shoulders shrug or your grip relax
- Don't arch your lower back; keep your core braced
Muscles worked
The weighted hanging leg hip raise mainly works the lower abs and hip flexors, with the forearms, upper abs, obliques, and glutes assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- BicepsMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- AdductorsMinor
Kovo programs the weighted 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.