TETSUArm Slingers Hanging Straight Legs vs Smith Hip Raise
The Arm Slingers Hanging Straight Legs and the Smith Hip Raise both train the abs as their primary muscle. The Arm Slingers Hanging Straight Legs is bodyweight-based (a bar, rings or a station) while the Smith Hip Raise uses a smith machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Arm Slingers Hanging Straight Legs | Smith Hip Raise | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | shoulders and back | glutes and hamstrings |
| Equipment | bodyweight | smith machine |
| Steps in our guide | 4 | 6 |
How each one starts
Arm Slingers Hanging Straight Legs — first steps
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
Smith Hip Raise — first steps
- Position yourself on the smith machine with your back against the pad and your feet shoulder-width apart.
- Place your hands on the barbell, slightly wider than shoulder-width apart.
Full step-by-step guides are linked below.
Which should you choose?
The Arm Slingers Hanging Straight Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Smith Hip Raise fixes the bar path so you can push close to failure with less balance demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Arm Slingers Hanging Straight Legs better than the Smith Hip Raise?
Neither is universally better — both train the abs as the primary mover. The Arm Slingers Hanging Straight Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Smith Hip Raise fixes the bar path so you can push close to failure with less balance demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arm Slingers Hanging Straight Legs and the Smith Hip Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Arm Slingers Hanging Straight Legs and the Smith Hip Raise work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — shoulders and back for the Arm Slingers Hanging Straight Legs versus glutes and hamstrings for the Smith Hip Raise.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.