Lying Leg Hip Raise On Floor

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your arms by your sides with palms facing down for stability, or tuck your hands slightly under your glutes to support your lower back.
3. Engage your core to press your lower back firmly into the floor, eliminating any arch in the lumbar spine.

How to do it

1. Inhale and lift your legs toward the ceiling until they are perpendicular to the floor, keeping your knees straight or slightly bent.
2. Exhale as you contract your lower abdominals to lift your hips and lower back off the floor, driving your feet straight up toward the ceiling.
3. Inhale as you slowly lower your hips back to the floor with control, then lower your legs toward the ground.
4. Stop your legs just before they touch the floor to maintain constant tension on the abdominals before starting the next rep.

Form checklist

• Keep your lower back pressed into the floor during the leg lowering phase.
• Avoid using momentum or swinging your legs to lift your hips.
• Focus on a vertical thrust rather than bringing your feet back over your head.
• Maintain a slow, controlled tempo, especially during the eccentric lowering phase.

Pro tips

• At the top of the movement, imagine you are trying to leave a footprint on the ceiling to ensure a vertical hip drive.
• Focus on 'peeling' your spine off the floor one vertebra at a time during the hip raise to maximize muscle fiber recruitment.

Make it harder

• Perform the movement with completely straight legs and a 3-5 second eccentric lowering phase.
• Add a 2-second pause at the peak of the hip lift to maximize the isometric contraction of the lower abs.

Frequently asked

What muscles does the lying leg hip raise on floor work?

The lying leg hip raise on floor primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lying leg hip raise on floor?

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

Is the lying leg hip raise on floor good for beginners?

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

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