Videos
Instructions
- Hang from a pull-up bar with arms fully extended and legs together.
- Engage your core and lift your legs slightly in front of you to stabilize.
- Twist your torso and bring one hand toward the opposite hip while maintaining grip with the other hand.
- Return to the center and repeat on the other side.
- Alternate sides in a controlled manner for the desired number of reps.
Technical Tips
- Keep your core tight to minimize swinging.
- Control the movement rather than rushing through reps.
- Maintain a slight bend in the knees if needed for better control.
Breathing Tips
- Exhale as you rotate and reach toward your hip.
- Inhale as you return to the center position.
- Maintain steady breathing to support core engagement throughout.
Medical restrictions
- Shoulder impingement or instability
- Elbow or wrist tendinitis
- Lower back pain or spinal injuries
- Vertigo or balance disorders
The Hanging Hip Touch is a challenging bodyweight core exercise that builds rotational strength, stability, and grip endurance. Performed from a pull-up bar, this movement requires you to hang with control while reaching one hand across the body to touch the opposite hip. It effectively trains the obliques and deep abdominal muscles while promoting anti-sway control and shoulder endurance. As a unilateral movement, it helps correct imbalances and enhances overall body coordination. This exercise is particularly popular in calisthenics and CrossFit for its demand on body control, midline stability, and integrated strength. Because it requires active stabilization and rotation, it’s ideal for athletes aiming to improve functional core strength and upper-body control. The Hanging Hip Touch also improves mental focus and proprioception, making it a versatile addition to advanced core routines.
What muscles does the Hanging Hip Touch target?
The primary target is the abdominal muscles, especially the obliques, with secondary activation in the shoulders, back, and grip muscles.
Is the Hanging Hip Touch good for core strength?
Yes, it’s excellent for developing core strength, especially rotational control and anti-sway stability in a suspended position.
Do I need to be able to do pull-ups to try the Hanging Hip Touch?
No, pull-up strength isn’t required, but you must be able to hang from a bar with good shoulder stability and grip endurance.
How do I keep from swinging during the Hanging Hip Touch?
Engage your core tightly, control each movement slowly, and avoid sudden jerks to reduce unwanted swinging.
How many reps of Hanging Hip Touch should I do?
Start with 6–8 controlled reps per side for 2–3 sets, focusing on precision and form rather than speed.