Leg Raise Hip Lift With Head-Up

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your hands flat on the floor by your sides or slightly under your glutes for pelvic stability.
3. Lift your head and shoulder blades 2-3 inches off the floor, tucking your chin slightly to engage the upper abdominals.

How to do it

1. Exhale and engage your core to lift your legs toward the ceiling until they are perpendicular to the floor.
2. At the top of the movement, drive your heels straight up toward the ceiling, lifting your hips off the mat using only your lower abs.
3. Inhale as you lower your hips back to the mat with control, then slowly lower your legs toward the floor.
4. Stop your legs 2-4 inches above the ground to maintain constant tension before beginning the next repetition.

Form checklist

• Keep your lower back pressed firmly into the floor as you lower your legs.
• Ensure the hip lift is a vertical movement, not a swing of the legs toward your head.
• Maintain the head-up position throughout the entire set to keep the ribcage tucked.
• Keep your legs as straight as possible to maximize the lever length and difficulty.

Pro tips

• Focus on 'peeling' your tailbone off the floor during the hip lift rather than using momentum.
• Visualize pulling your belly button toward your spine during the eccentric lowering phase to protect the lower back.
• Pause for a half-second at the peak of the hip lift to maximize the contraction of the lower abdominals.

Make it harder

• Slow the lowering phase (eccentric) to a 4-second count to increase time under tension.
• Hold a small medicine ball or light dumbbell between your feet to increase the resistance on the hip flexors and lower abs.

Frequently asked

What muscles does the leg raise hip lift with head-up work?

The leg raise hip lift with head-up primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the leg raise hip lift with head-up?

The leg raise hip lift with head-up requires no equipment — just your body weight.

Is the leg raise hip lift with head-up good for beginners?

The leg raise hip lift with head-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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