Exercise guide
Lying Leg Circle Hip Raise
- Intermediate
- Compound
- Rep-based
- Waist
This compound core exercise combines rotational leg circles with a vertical hip thrust to challenge the lower abdominals, obliques, and hip flexors. It builds exceptional trunk stability and explosive lower-ab strength by integrating multiple planes of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your arms extended by your sides and palms pressed into the floor for stability.
- Extend your legs fully, squeezing your quadriceps to keep your knees locked.
- Engage your core by pressing your lower back firmly into the mat to eliminate any arching.
How to do it
- Lift your legs slightly and rotate them in a wide, controlled circle, inhaling as you sweep through the arc.
- Once your legs return to the center, exhale forcefully and drive your heels toward the ceiling, lifting your hips off the floor using your lower abs.
- Lower your hips back to the mat with control, then immediately begin the next leg circle in the opposite direction.
- Maintain a steady tempo, focusing on a 2-second circle and a 1-second explosive hip lift.
Form checklist
- Keep your lower back in contact with the floor during the circular phase.
- Avoid using your arms to push off the ground; let your core do the work.
- Keep your legs straight and toes pointed throughout the movement.
- Control the descent of the hip raise to avoid 'crashing' back onto the mat.
Pro tips
- Focus on 'peeling' your spine off the floor one vertebra at a time during the hip raise for maximum lower-ab recruitment.
- Think about drawing the largest circle possible with your toes to increase the lever length and oblique demand.
Make it harder
- Perform the entire set without letting your heels touch the floor between repetitions.
- Add a 2-second isometric hold at the peak of the hip raise.
Frequently asked
- What muscles does the lying leg circle hip raise work?
- The lying leg circle hip raise primarily targets the abs and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the lying leg circle hip raise?
- The lying leg circle hip raise requires no equipment — just your body weight.
- Is the lying leg circle hip raise good for beginners?
- The lying leg circle hip raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.