Hip Raises


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Hip Raises

Seeking 6 or 8 Pack Abs? Add one of the Best Ab Exercises to your Abdominal Workouts and other Weight Training Programs

Welcome to our Hip Raises Instruction Guide!

On this page you’ll learn how to do this exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to ge the most out of this and other abs exercises so you can immediately add to your abdominal workouts, fat loss workouts, and other workout routines.

Have you checked out or list of the 6 Best Ab Exercises yet? See if this abs exercise made the list!

Exercise Summary

Exercise Name: Hanging Hip Raises
Main Muscle: Abs
Secondary Muscle(s): N/A
Exercise Type: Compact, Pull
Equipment Required: Pull Up Bar

Exercise Description and Instruction:

Hip Raises are a more effective variation of the more popular exercise, Hanging Leg Raises.  The reason the hip raise movement is more effective is that it forces you to dynamically contract your abs as you bring your knees in to your chest. 

This “crunching” portion of the body weight exercise is what ultimately works your abdominals.  If you think about the movement in hanging leg raises or the lying leg raise, you don’t actually bend/flex at the waist.

  1. Hang from a pull-up bar (you can also use a captain’s chair or ab straps).
  2. Raise your legs by bending your knees and flexing hips. 
  3. Continue to raise knees past your waist and into your chest by flexing at the waist.
  4. Pause for a moment then lower your legs parallel below your and repeat.


  1. Perform this exercise in a slow and controlled manner.
  2. Create additional resistance by holding a light dumbbell between your feet. 
  3. If this exercise is too difficult, try the lying hip raise, which is done lying on the ground.

Now that you’ve seen the Hip Raises, check out all of our different Abs Exercises. Or, view some of our most popular abs exercises and other pages of interest below. 

Additional Abs Exercises and Variations:

Check out some of our other popular Abs Exercises and Variations:

  • Swiss Ball Jackknife
  • Hip Raises
  • Bicycle Crunch Exercise
  • Side Plank Exercise
  • Oblique Crunches and the Decline Oblique Crunch 
  • Ab Rollout

Related Pages:

Check out these other pages of interest:

  • Our Chosen 6 Best Ab Exercises
  • Fat Loss Workouts and Fat Burning Exercises
  • Tips to Lose Weight
  • Healthy Diet Tips
  • Weight Loss Myths


You’ve seen the different Abs Exercises. Check out the Workout Routines.
Start at our Home Page.

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