Hanging leg and hip raise with dumbbell
The weighted hanging leg and hip raise is a powerful exercise that primarily targets the lower abdominals, hip flexors, and obliques, while also engaging the forearms, shoulders, and grip strength. This exercise enhances core stability, improves athletic performance, and supports better posture. Athletes benefit from increased core strength, crucial for balance, agility, and overall power. By adding weight, it intensifies muscle growth and endurance, making it an excellent choice for enhancing physical conditioning and functional strength.
| Primary muscle group: | Core |
| Exercise type: | Dumbbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
8kg
Avg. weight
17lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Start by using an overhand grip to hang from a high bar. Hold a medicine ball or dumbbell securely between your feet.
- 22. Exhale and flex your knees, hips, and waist to lift your knees up to your chest.
- 3Hold this position for a count of two.
- 4Inhale as you slowly lower your legs back down to the starting position.
- 5Repeat the motion, maintaining control, until you complete the desired number of repetitions.
Tips & Tricks
Warm Up Thoroughly: Before starting, ensure your core muscles are activated and warmed up to reduce the risk of injury and improve performance.
Proper Grip: Maintain a firm grip on the bar. Use chalk or gloves if necessary to avoid slipping, especially as you start adding weight.
Controlled Movement: Perform each repetition in a slow, controlled manner. Avoid using momentum to swing your legs; this movement should be driven by your core muscles.
Breathing Technique: Exhale as you lift your legs and hips, and inhale as you lower them. Proper breathing helps maintain stability and improves oxygen flow to the muscles.
Engage the Core: Keep your core tight throughout the entire movement. Imagine pulling your belly button towards your spine to ensure the activation of your core muscles.
Leg Position: Keep your legs straight for a more intense workout, or bend your knees slightly if you are a beginner or find the exercise too challenging.
Avoid Arching the Back: Ensure your lower back does not arch excessively; keep it flat against the movement. This helps to engage your core further and prevent back pain.
Start Light: If you're new to this exercise or adding a dumbbell, start with a light weight to get used to the movement and avoid overloading your muscles too quickly.
Focus on the Full Range of Motion: Raise your legs as high as you comfortably can while maintaining good form. Ideally, aim to bring your legs to at least hip height.
Prevent Swinging: Keep your body as still as possible, minimizing swinging. This ensures that the core does the majority of the work and you aren't compensating with other muscle groups.
Progress Gradually: Increase the weight of the dumbbell gradually as you become stronger. This progressive overload is essential for continuous improvements in strength and muscle development.
Rest and Recovery: Allow adequate rest between sets and workouts to let your muscles recover and grow stronger. Listen to your body to avoid overtraining.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
