Lying Flat Hip Raise

Muscles worked

Setup

1. Lie flat on your back on a bench with your head positioned near the end.
2. Reach back and firmly grip the edges of the bench or the frame behind your head for stability.
3. Extend your legs straight out, hovering them just above the level of the bench with your feet together.
4. Press your lower back firmly into the bench to engage your core before starting.

How to do it

1. Exhale as you contract your abdominals to pull your knees toward your chest, then drive your feet toward the ceiling to lift your hips off the bench.
2. Focus on curling your pelvis toward your ribcage rather than simply swinging your legs upward.
3. Inhale as you slowly lower your hips back to the bench and extend your legs back to the starting position under total control.
4. Maintain a controlled tempo, taking 2 seconds to lift and 2-3 seconds to lower back down.

Form checklist

• Avoid using momentum or 'kicking' the legs to generate lift.
• Keep your lower back in contact with the bench as your legs extend to prevent arching.
• Ensure the movement is driven by the abs, not by pulling excessively with your arms.
• Keep your neck relaxed and neutral; do not strain your head against the bench.

Pro tips

• At the peak of the movement, imagine trying to 'stamp' the ceiling with your heels to maximize the contraction of the lower fibers of the rectus abdominis.
• Focus on the 'posterior pelvic tilt'—the sensation of tucking your tailbone—to ensure the abs are doing the work rather than the hip flexors.

Make it harder

• Keep your legs completely straight throughout the entire range of motion to increase the lever arm and difficulty.
• Perform the eccentric (lowering) phase extremely slowly, taking 5 seconds to return to the starting position.

Frequently asked

What muscles does the lying flat hip raise work?

The lying flat hip raise primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying flat hip raise?

The lying flat hip raise requires no equipment — just your body weight.

Is the lying flat hip raise good for beginners?

The lying flat hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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