Incline Leg Hip Raise (Leg Straight) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Leg Hip Raise (Leg Straight) is a bodyweight exercise that primarily targets the abdominal muscles while also engaging the hip flexors as a secondary focus. Performed by lying on your back with legs straight and lifting them toward the ceiling, this exercise emphasizes controlled movement to maintain a flat lower back and maximize core activation. It strengthens the abs, improves hip flexor endurance, and enhances overall core stability, making it effective for developing a stronger midsection without the need for equipment.
How to Perform
Lie flat on your back with your legs fully extended and your arms resting alongside your body.
Slowly raise your legs upward toward the ceiling, keeping your lower back pressed firmly against the floor.
Pause for a moment at the top of the movement to engage your abdominal muscles fully.
Lower your legs back down in a controlled manner without letting your lower back arch.
Continue performing the movement for the planned number of repetitions, focusing on smooth, steady motion and proper core activation.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain fully extended legs and tighten your abdominal muscles throughout the exercise.
Rely on your abs and hip flexors to lift and lower your legs, rather than arching your back.
Move deliberately and steadily to prevent any unnecessary swinging or momentum.
How Not to Perform
Don’t let your lower back lift off the floor while raising your legs.
Don’t bend your knees; keep your legs fully straight.
Don’t use momentum or swing your legs to lift them.
Don’t pull on your neck or shoulders; keep arms relaxed at your sides.
Don’t rush through the movement; control both the lifting and lowering phases.
Don’t let your core relax; keep abs engaged throughout the exercise.
Don’t arch your back or tilt your pelvis; maintain a neutral spine.
Don’t hold your breath; breathe steadily to maintain control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
