Free hanging hip raises
Recruiting the muscles of the midsection via flexion of the spine, the hanging hip raise is an exercise which involves the hip being brought closer to the ribs, in a free hanging position. The exercise can be made easier by creating a greater bend at the knee. The hip flexors are also greatly recruited during the hanging hip raise, mainly at the initial portion of the exercise where the upper legs are being brought up to form a right angle to the torso.
The hip raise is commonly stated as being an exercise which targets the lower region of the abdominals. This is a debated statement, with the rectus abdominis being one muscle and therefore recruiting as a whole. Many trainers will state they experience fatigue in the lower potion of the midsection when performing this exercise, but this could be due to the hip flexors which are greatly involved in the hip raise.
Performing free hanging hip raises
- Hang from high bar, which allows for enough clearance below when legs are extended.
- Raise legs by flexing at hip, whilst bending at the knee also.
- Continue to bring the knees towards shoulders by flexing the waist.
- Once peak contraction is reached, slowly control legs back to starting position.
- Repeat for desired amount of repetitions.
Hanging hip raises courtesy of Fitness Uncovered - Bodybuilding & Fitness
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