Description
Hanging pelvic rotation with straight legs for a more demanding variation in core tension and oblique control.
01 · Setup
Set up the movement
- Hang from a bar with straight arms and active shoulders.
- Lean slightly backward and raise your legs to approximately 90 degrees at the hips relative to your trunk.
- Straighten your legs at 90 degrees to your trunk before starting the rotation.
02 · Execution
Perform the rep
- Rotate your pelvis from side to side under control without letting your torso swing.
- Keep your legs together and abdominal tension throughout the rotation.
- Return to the center between sides if needed without losing your hanging position.
Technique cue
Rotate through your pelvis with control, not by swinging your whole body.
Common mistakes- swinging the legs to create momentum
- losing the hip angle
- bending or relaxing the arms
- letting the shoulders disengage
Safety notes
Risks of poor execution
- Swinging greatly increases stress on the shoulders and lower back.
- Losing trunk tension can overload the hip flexors and lower back.
- The straight-leg version greatly increases the lever arm and the demand on the shoulders.