Doorway bars often are used to perform exercises for the upper body and the core. It is possible to execute several movements for the abdominal muscles, along with the hip flexors, using hanging bent- and straight-leg hip raises. Beginners may have trouble with these exercises as they require a particular level of strength. For that reason, it is recommended that beginning trainees execute variations of these movements while lying on the ground until they have built a sufficient amount of strength.
Hanging Bent-Leg Hip Raise
Grasp the doorway bar using an overhand grip wider than shoulder-width apart. Hang from the bar with your arms bent and your legs straight. Bend your knees, raising them up towards your chest, and simultaneously bend at the waist. Extend your knees, lowering them to the beginning position, and simultaneously extend at the waist.
Hanging Alternating Bent-Leg Hip Raise
Hold the doorway bar in an overhand grip that is wider than shoulder-width apart. Hang from the bar with your arms bent and your legs straight. Bend your right knee and bring it up towards your chest while bending at the waist. Extend your right knee and bring it down to the start while extending at the waist. Repeat the movement with the left leg and alternate between the right and left sides until you reach the target number of reps.
Hanging Straight-Leg Hip Raise
Grasp the doorway bar using an overhand grip wider than shoulder-width apart and hang from the bar with your arms bent and your legs straight. Flex your hips, raising your legs upward until the front part of your lower legs is close to the doorway bar. Extend your hips, lowering your legs to the beginning position.
Hanging Alternating Straight-Leg Hip Raise
Hold the doorway bar using an overhand grip that is wider than shoulder-width apart and hang from the bar with your arms bent and your legs straight. Flex the right side of your hips and bring your right leg upward to the doorway bar. Extend the right side of your hips and bring your right leg downward to the start. Repeat the motion with your left leg and continue alternating between the right and left sides until you reach the desired amount of reps.
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