Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Suspension Trainer
Suspension Trainer With Grips Hanging Leg Hip Raise
Suspension Trainer With Grips Hanging Leg Hip Raise is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, upper back and forearms assisting. It needs a suspension trainer. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Suspension Trainer
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · Rectus Abdominis, Obliques
- Hip Flexors · Iliopsoas
Secondary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius
- Forearms · Brachioradialis
How to do Suspension Trainer With Grips Hanging Leg Hip Raise
- Adjust the suspension trainer handles to an overhead position. Grasp the handles with an overhand grip (palms facing forward) and hang with your arms fully extended and feet off the floor.
- Engage your core and lift your knees up towards the ceiling to hip height, then pull your hips up to raise your legs to chest height.
- Slowly lower your legs back to the starting position with control, keeping your core engaged.
- Repeat for the desired number of repetitions.
Form tips
- Maintain a controlled motion to prevent swinging.
- Focus on using your core muscles to lift your legs and hips, avoiding excessive use of your hip flexors.
- Breathe steadily: exhale as you lift your legs and inhale as you lower them.
Suspension Trainer With Grips Hanging Leg Hip Raise alternatives
More abs exercises
Suspension Trainer With Grips Hanging Leg Hip Raise FAQ
What muscles does Suspension Trainer With Grips Hanging Leg Hip Raise work?
Suspension Trainer With Grips Hanging Leg Hip Raise mainly works the abs in the waist (Rectus Abdominis, Obliques and Iliopsoas). The shoulders, upper back and forearms work as secondary muscles.
What equipment do you need for Suspension Trainer With Grips Hanging Leg Hip Raise?
You need a suspension trainer.
How many sets and reps of Suspension Trainer With Grips Hanging Leg Hip Raise should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Suspension Trainer With Grips Hanging Leg Hip Raise good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Suspension Trainer With Grips Hanging Leg Hip Raise burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Suspension Trainer With Grips Hanging Leg Hip Raise?
Other exercises for the abs include Hanging Leg Raises, Hanging Oblique Knee Raise, Alternate Leg Raise From Reverse Plank Position and Resistance Band Lying Leg Raise.
For developers
Use Suspension Trainer With Grips Hanging Leg Hip Raise in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_A55KF7" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_A55KF7", "name": "Suspension Trainer With Grips Hanging Leg Hip Raise", "model": "male", "counterpartId": "ex_Q4OMPR", "target": "Abs", "equipment": "Suspension Trainer", "media": { "mp4": "https://…/ex_A55KF7/mp4-720.mp4?…", "poster": "https://…/ex_A55KF7/poster.jpg?…" } }