Lying Leg Hip Raise

Muscles worked

Setup

1. Lie flat on your back on a bench with your head positioned near the top edge.
2. Reach back and firmly grasp the edges of the bench or the support bars behind your head for stability.
3. Extend your legs straight out, squeezing your thighs together, and hover your heels slightly off the bench.

How to do it

1. Exhale as you lift your legs toward the ceiling, keeping them straight until they are perpendicular to the floor.
2. At the top of the movement, drive your heels vertically toward the ceiling, lifting your hips and lower back off the bench using your lower abdominals.
3. Inhale as you slowly lower your hips back to the bench with control, then lower your legs back to the starting hover position.
4. Maintain a controlled tempo, avoiding any swinging or use of momentum between repetitions.

Form checklist

• Keep your lower back pressed firmly into the bench during the leg lowering phase.
• Ensure the hip lift is a vertical 'thrust' rather than rolling your legs back over your head.
• Keep your neck and shoulders relaxed; do not use your arms to pull your body weight up.
• Maintain straight legs throughout the movement to keep the lever arm long and challenging.

Pro tips

• Focus on 'curling' your pelvis toward your ribcage during the hip lift to maximize the contraction of the rectus abdominis.
• Pause for one second at the peak of the hip raise to emphasize the mind-muscle connection with the lower abs.

Make it harder

• Slow down the eccentric (lowering) phase to a 4-second count to increase time under tension.
• Hold a small dumbbell or medicine ball between your feet to add resistance.

Frequently asked

What muscles does the lying leg hip raise work?

The lying leg 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 hip raise?

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

Is the lying leg hip raise good for beginners?

The lying leg 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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