Weighted Hanging Hurdle
Muscle Groups: Abs, Obliques, Hips
Weighted Hanging Hurdle focuses on Abs, Obliques, Hips, with Forearm, Lats, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Hanging Hurdle with proper form and technique.
- 1
Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart, keeping your body straight and core engaged.
- 2
Secure a dumbbell or weight plate between your feet or ankles.
- 3
Engage your core and lift your knees towards your chest, keeping your legs bent.
- 4
Imagine a hurdle in front of you; lift your hips and swing your bent legs to one side, as if clearing the hurdle with your feet.
- 5
Continue the motion, bringing your knees and feet over the imaginary hurdle to the opposite side.
- 6
Lower your legs back to the starting hanging position with control.
- 7
For the next repetition, swing your legs over the hurdle to the other side.
Secondary Muscles
While Weighted Hanging Hurdle primarily targets Abs, Obliques, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm, Lats, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Hanging Hurdle, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Hanging Hurdle, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
